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WOD

FrFriday Dec 30 2016


WOD

AMRAP in 3 min:
5 HSPU
10 Deadlifts, 135/95
15 box jumps, 24/20

Rest 2 min

AMRAP in 3 min:
10 HSPU
15 Deadlifts, 185/115
15 box jumps, 24/20

Rest 2 min

AMRAP in 3 min:
15 HSPU
20 Deadlifts, 205/135
15 box jumps, 24/20

Rest 2 min

AMRAP in 3 min:
20 HSPU
25 Deadlifts, 225/155
15 box jumps, 24/20

*Adjust DL weight as needed, NO Bounding

Scaled:
DB/KB Press (as heavy as possible)
Deadlift %'s at 50, 60, 70, 75

Extra

6 sets of 3 single arm DB/KB bench press working to max
*no weight in free arm - stay stable
*if limited # DB/Kb add 5 sec. pause in each rep

6 sets to find 3 rep weighted Chinup (supinated grip)

After Conditioning
5 supersets - stay hollow in both!
-10 ring rows
-10 strict dips