WOD
"X-Factor"
5 Rounds For Time (18:00 Time Cap):
12 Burpee Box Jump Overs (24"/20")
9 Bar Muscle-Ups
X Clean and Jerks
Rx
95/65
135/95
155/105
185/135
205/155
Rx+
Round 1 - 15 Clean and Jerks 135 / 95 lb
Round 2 - 12 Clean and Jerks 155 / 105 lb
Round 3 - 9 Clean and Jerks 185 / 135 lb
Round 4 - 6 Clean and Jerks 225 / 155 lb
Round 5 - 3 Clean and Jerks 275 / 185 lb
Body Armor
3 Sets of 8: Sumo Deadlifts
3 Sets of 12: Romanian Deadlifts
3 Sets of 16: Weighted Hip Thrusts
*After each set (9 total), complete one of the two:
A) 25-50' Handstand Walk
B) 1:00 of Handstand Walk Practice
C) handstand holds
Rest as needed between sets.