March 6, 2018

 

a) WARM UP:

3 Rounds of:

  • 10 air squats
  • 10 jumping jacks
  • 10 sit ups
  • 10 empty bar deadlifts
b) WOD:

For time:

  • 100 DU, 50 Sit Ups, 9 Deadlifts
  • 80 DU, 40 Sit Ups, 9 Deadlifts
  • 60 DU, 30 Sit Ups, 9 Deadlifts
  • 40 DU, 20 Sit Ups, 9 Deadlifts
  • 20 DU, 10 Sit Ups, 9 Deadlifts

Rx Barbell – 185/135 **meant to be light (40-45%) and done unbroken

d) SKILL: Kipping HSPU

  • E1.5MOM x 5 rounds – 30% of your best unbroken set
d) FINISHER:

3 Rounds:

  • 20 banded pull aparts
  • 10 back extensions
  • :45 sec sandbag hold
Posted in WOD