Sunday, December 15, 2013

Deads, Push Press

Competitors WOD

5:00pm - Mobility, Break a sweat, Weaknesses
5:30pm - Start WOD together (scale as needed)

1.  Strength
EMOMx20
Odd:  10 Front squats 
Even:  10 Bench Press 
*you choose weight for both

2.  Gymnastics
5 RFT:
6 Pistols
3 Deficit HSPU - you choose the height.

*scale as needed

3.  Row
5x300m, rest :60

4.  Accessory Work
4x10 Weighted GHD Hip Extentions, pause at the top, 25/15# plate, rest :60

5. Skills
AMRAP 5 of:  30 unbroken Double Unders

6.  Metcon
AMRAP 5:
3 Deads 275/185
7 Push press 115/85

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