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WOD - Wednesday, 7/20/2016



7 Box jumps (step down)

14 KBs (USSR)

21 Double unders

A. Strength: Deadlift (15 minutes)

Work to a heavy triple.

B. Conditioning:

For time:

20 Deadlifts (225/155)

40 Weighted sit ups (use slamball)

80 Double unders

40 Weighted sit ups

20 Deadlifts

Time cap: 18 minutes

Extra Credit: GHD sit-ups

5 x 10-25

When coach programs mid-week DEADLIFTSS!

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