Thursday, May 5, 2016

GHD Sit ups, Box jumps, Deadlifts

WOD

Barbell & Accessory 
A) Overhead Squat 3-3-3-3-3
B) Plate Flips, 3x10
C) Mobility, 3x2 mins

* Kicker (optional work to be done post wod; begin within 10 seconds of WOD completion)
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Foundations 
For time:  (20 cap)
40-30-20-10
Jumping Pull-ups
Hand-release Push-ups


Conditioning 
For time:  (20 cap)
21-15-9
GHD Sit-ups
Box Jumps 24/20"
Deadlifts 225/155 | 205/135


Competition
For time (20 cap)
Row 2000m
50 T2B
30 Front Squats 225/155 | 185/135 (from floor)


*Kicker
For time:
Run 800m

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