Dec 12, 2018

 

a) WARM UP:

3 Rounds

  • 200 Meter Row
  • 10 Air Squats
  • 10 banded pull aparts
  • 10 banded good mornings
  • 10 Single leg deadlifts
b) STRENGTH/SKILL:

Every Minute on the Minute for 10 Minutes

  • 6 Burpees
  • 10 Dumbbell Snatches (alt)
c) WOD:

WOD

In a 4 Minute Window:

  • Row 500 Meters
  • 21 Deadlifts
  • 12 Handstand pushups

Rest 3 minutes

In a 4 minute Window:

  • Row 500 Meters
  • 15 Deadlifts
  • 9 handstand Pushups

Rest 3 minutes

In a 4 minute Window:

  • Row 500 meters
  • 9 Deadlifts
  • 6 Handstand Pushups

**Score is total time it takes you to complete each round**

If you finish before the 4 minutes you get extra rest, if you do not finish you stop at the 4 minute mark

Weights for deadlifts:

Perf: 185/130, 205/145, 225/155

Rx: 225/155, 275/195, 315/225

Rx+: 255/175, 305/215, 335/235

Posted in WOD