Friday 10.28.16 WOD

Max Effort Lower

WOD

In 5min and 4 attempts find your
Max Height Box Jump

–At 7min begin metcon–
“Fugazi”
In 4min Complete
3 Rounds ‘DT’ (135,95,115,80)
Max Burpees
–4min Rest–
In 4min Complete
2 Rounds ‘DT’ (155,105,135,95)
Max Box Jumps (20,20)
–4min Rest
In 4min Complete
1 Round ‘DT’ (175,125,155,105)
Max Burpee Box Jumps (20,20)
**1 Round ‘DT’ = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
**Score total burpee box jumps + box jumps + burpees

$ Out

4x30sec GHD Face Up Plank
**holding max weight on chest

 

By | 2016-10-27T16:07:13-04:00 October 27th, 2016|WOD|Comments Off on Friday 10.28.16 WOD