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WOD - Saturday, 8/18/2018

WU:

3 RFQ

15 KBs (USSR)

10 Good-mornings (empty BB)

10 Kips

5 Strict Pull ups

5 Strict T2B

A. Strength: Deadlifts / Pull ups (25:00)
5 minutes to warm up
then
Every 2min. x 10 Rounds (20:00):
2 Deadlifts (Start at 225/155 and climb)
10 Pull-Ups

*Today is a good day to practice chest to bar pull-ups or butterfly technique.
*RX+ is 3 Muscle Ups. Try and do these unbroken if you can.

*Rx Athletes should be starting at 225/155 range and building from there. You can build as fast or as slowly as you like.

B. Conditioning
AMRAP 12
49 air squats
42 push-ups
35 Alt. DB Snatches (50/35)
28 Box Jumps 24/20
21 Deadlifts 255/185
14 Deficit HSPUs (4”/2”) ← black 45# plate = 4”, Black 25# plate = 2”
Athletes should finish at least 1 round.You're gonna have to move on this to finish that round, just saying...

Extra Credit: Athlete's Choice

Pick an Extra Credit from this week's program that you missed.

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