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Friday 10.7.16

6
Oct

Friday 10.7.16

Conditioning: OTM 5

L3

4 Deadlfits (275/185)

4 Bar Facing Burpees

 

L2

4 Deadlfits (205/155)

4 Bar Facing Burpees

 

L1

4 Deadlfits (135/95)

4 Bar Facing Burpees

 

WOD (Level 3)

3 Rounds (15 Minute Time Cap)

10 Hang power clean & jerks (155/105)

20 Pistol squats

20 GHD sit ups

10 Box jumps up & over (24/20)

 

WOD (Level 2)

3 Rounds (15 Minute Time Cap)

10 Hang power clean & jerks (115/75)

20 Cossack squats (10 each leg)

20 GHD sit ups, to parallel

10 Box Jumps, up & over

 

WOD (Level 1)

3 Rounds (15 Minute Time Cap)

10 Hang power clean & jerks (75/45)

20 Air squats

20 Weighted sit ups (20/14)

10 Step ups (24/20)

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