Warm up
3 rounds of
5 Burpees, 10 Lunges, 15 Sit ups
Skills
Deadlfits
WOD – for time
21-18-15-12-9-6-3 reps for time of:
Deadlifts -135/95lbs
Pike sit ups – weighted – 15/10lbs
Back extn
After bash
Max height box jump (in 5 attempts)
Stretch
Warm up
3 rounds of
5 Burpees, 10 Lunges, 15 Sit ups
Skills
Deadlfits
WOD – for time
21-18-15-12-9-6-3 reps for time of:
Deadlifts -135/95lbs
Pike sit ups – weighted – 15/10lbs
Back extn
After bash
Max height box jump (in 5 attempts)
Stretch