Wednesday, October 28, 2015

Burpee Pull-ups, Burpee Box Jumps, Burpee SQT

WOD
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Barbell Strength & Accessory
A) Deadlift 5-4-3-2-1
B) Sled Push/Pull 5x1
C) Jumping Bar Muscle-ups 5x5
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Foundations 
For time:
Run 800m
50 Thrusters 45/35/15
30 Strict Banded Pull-ups
50 Mountain Climbers
Run 800m


Conditioning
3 RFT
20 Burpee Pull-ups
15 Burpee Box Jumps 24/20
10 Burpee Squat Clean Thrusters, 115/80/55


Competition 
Opposing Ladder of:
5-4-3-2-1
Sled Push D&B, 4/3/2
5-10-15-20-25
Weighted GHDSU, 45/25/15#


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