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WOD - Sunday, 3/4/2018

WU:
The Microwave
Every :30 x 8 (4:00)
5 KBs (light) + 4 Burpees

 

A. Strength: Deadlift (20:00)
4 x 3 @80%

B. Conditioning
Teams of 2 (1:1)
12 Rounds for time:
2 rounds
8 Box Jumps
12 Deadlifts (185/125)
16 Air Squats
6 rounds each
* Partner 1 does 2 rds (back to back) then partner to does 2 rds. Continue until both of completed 6 rds each.

Time Cap: 18:00

Extra Credit: Durante’s Core

5 rounds:
10 Hollowrocks
10 V-ups
10 Tuck ups
:10 hollow hold
Rest 1:00 between rounds
 

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