Warmup
CORE - Tabata
-vups
-Hanging knee raise
STRENGTH-
5 sets:
10 alternating back rack lunges
– Increase loading across as many sets as possible
-Find a heavy set of 10 lunges.
– Take the barbell from a rack.
WOD
RX
5 rounds for time:
15 push jerks (65/95 lb)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (65/95 lb)
SCORE:
TOTAL TIME
Level 2
5 rounds for time:
15 push jerks (55/75 lb)
12 kipping pull-ups
9 sumo deadlift high pulls (55/75 lb)
SCORE:
TOTAL TIME
Level 3
5 rounds for time:
12 push jerks (45/65 lb)
9 ring rows
6 sumo deadlift high pulls (45/65 lb)
SCORE:
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