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WOD 24/9/14

BEGINNERS:

Skills: DL/SDHP

Met/Con: For time:

100 Burpee Box Jump-Overs

 

ADVANCED:

Strength: ME Deadlift 1RM

Met/Con:

3 rounds for time of:

5 Dead Stop Deadlifts @ 75% of 1RM

7 Unbroken Chest-to-Bar Pull ups

9 Toes-to-Bar

Athlete must reset between each rep of the deadlift; touch n’ go is not allowed.

 

Endurance (LI 1:2):

Run : 8-12 x 100m, rest 1′, hold efforts within 2-3 seconds or foul

OR

Row: 8-12 x 125m, rest 1′, hold efforts within 2-3 seconds or foul

Foul: If any efforts fall outside of 2-3 second deviation, then 1 round of 20 burpees for time at end (cumulative)

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