Monday October 9th, 2017
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Category: WOD

Monday October 9th, 2017

Warm up-

2 Rounds

200m Run

10 Good Mornings

10 DB Push Press

10 Ring Rows

*Build to WOD Weight

WOD-

AMRAP x 12 Mins

2 Deadlifts (AHAP)

5 Strict Pull ups (kipping Scale)

5 Strict HSPU’s (2 Wall walks Scale)

-Rest 3 Mins-

For Time: (12 Min CAP)

100 Air Squats

50 Push Jerks 135/95

100 Air Squats

*Part A is to get in some quality skill and strength work!! Quality is more important then rounds for part A.  But shoot for 8-10 Rounds.

*Record Deadlift weight and Part B Score

Post WOD-

100 Russian Twist with a 5lb Plate

 

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