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WOD - Saturday, 7/14/2018

WU:

3 RFQ:
20 Kettlebell Swings (USSR)
10 Overhead Walking Lunges (bumper plates)
10 Single-Arm Ring Rows (5/5)

 

A. Strength: Deadlift (22:00)
5 x 2 @80%

WU:

3 RFQ:
20 Kettlebell Swings (USSR)
10 Overhead Walking Lunges (bumper plates)
10 Single-Arm Ring Rows (5/5)

B. Conditioning: (10:00, 6:00 working)
AMRAP 2
5 Deadlifts (315/225)
ME Burpee Box Jump Overs

Rest 2:00

AMRAP 2
5 Deadlifts (315/225)
ME Burpee Box Jump Overs

Rest 2:00

AMRAP 2
5 Deadlifts (315/225)
ME Burpee Box Jump Overs

Score is total reps (including the DLs). Record scores for all three rounds.

Extra Credit: GHD Sit Ups/Hold (4:00)

TABATA: Alternate between

GHD SUs and Horizontal Holds.

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