WOD

man deadlifting

Fitness is in red, Performance is in blue, Extra Credit is in orange

Strength: A) Every 90 seconds, for 15 minutes (10 sets)

Hang Power Clean and Jerk x 3 reps

WOD: Partner WOD, For time
100 Dips
150 WB

Partner A/B workout. Break up the reps any way you want, but you must complete all the dips before you move onto wall balls. Only one partner works at a time.

Strength: A) Every 90 seconds, for 15 minutes (10 sets):

Power Clean & Jerk x 3 reps @ 70-80%
Choose load based on feel.

WOD: Every 5 minutes, for 30 minutes:
Run 400 Meters
10 Strict Handstand Push-Ups
15 Pull-Ups
Goal – stay consistent in times between sets

Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Clean Deadlift @ 95-105% of 1-RM Clean
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang 

Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
GHD Sit-Ups x 15 reps @ 1010
Rest as needed

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531