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WOD - Saturday, 7/2/2016

WU: (8 minutes)

work up to a max height box jump.*

*5 KBs (USSR) between each attempt.

A. Strength: Deadlift (20 minutes)

Establish a new 1 RM

B. Conditioning

For time:

48 Double unders

24 Slamballs

12 Deadlifts (225/155)

36 DU

18 SB

9 DL

24 DU

12 SB

6 DL

12 DU

6 SB

3 DL

Time cap: 15 minutes

Extra Credit: Arms (superset)

5 x

15 KB curls (each arm)

25 banded tri pull downs

The unsympathetic coach's response to any type of complaint...

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