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29
Jun

160629 Wednesday’s WOD

only limit

Strength Circuit (starting promptly at top of the class)

4 Rounds not for time (get as much done in 10 minutes as possible)

  • 12 Dumbell or Double Kettlebell Strict Press
  • Max distance handstand walk or 4 handstand walk attempts or 20 shoulder taps.
  • 12 Bent over rows (Barbell or double Kettlebell) *try to go heavier than last time.
  • Max effort strict supernated pull-ups (as many as possible without letting go of bar)

Strength: Deadlift

  • In 15 minutes find your 1rm Deadlift.

For time (CAP 16min)

21-18-15

  • Hang Power Cleans (135/95lb)
  • Box Jumps (24”/20”)

then

12-9-6

  • Hang Power Cleans (155/105lb)
  • Box Jumps (30/24”)

*regardless what your starting weight, move up in weight and height for 12-9-6

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