WOD Sept. 19

3 Rounds:

(First round - 21 reps, Second round - 15 reps, Third round - 9 reps)

Deadlifts
Release Push Ups
Step Ups w/ wt
Double Crunches

Met Con

Body Builders 10-1
Double Unders 100 - 10

3 Rounds:

MB Slams x 20
Iron Crosses x 12
Spidermans x 20/20
3 Pt. Lunges w/ wt x 5/5 (front lunge, 45 degree lunge, lat. lunge)