11.16.2016 WOD

15
Nov

11.16.2016 WOD

A. Mobility

B. Warm-up
10 Push-ups
12 Walking Lunges
2 rounds

Followed by 6-8 minutes warming up to a moderately heavy deadlift

C. WOD

Teams of 2

Buy-in:
100 cal row

Followed by 20 rounds of:
5 Pull-ups (Rx+ Strict pull-ups or 2 muscle-ups)
3 Handstand Push-ups (Rx+ Strict HSPU; Rx Lite Strict DB Press)
1 Deadlift (275/175) (Rx+ 305/205; Rx Lite 225/135) Or 75% of 1RM Deadlift

***You must complete a full round before your partner can go…”I go, you go”***

Cash-out:
“Annie”
50-40-30-20-10
Double unders
Sit-ups

For time. (35 minute cap)