12.23.2016 WOD

22
Dec

12.23.2016 WOD

A. Mobility

B. Warm-up
250m row
10 good mornings (45/35)
10 barbell lunges
10 Jumping squats w/ barbell
2 rounds

Followed by 10 minutes working up to a moderately heavy deadlift.

C. WOD

The “Chief” with a twist

Max rounds in 3 minutes
3 Deadlift (185/115)
6 Push-ups
9 Box jumps (24/20)

Rest 1 minute. Repeat for a total of 5 cycles. Only full rounds count towards score.