WOD: Monday January 23rd

STRENGTH: Deadlift

5x5 increasing with 2 second pause hold at top of deadlift

CONDITIONING: With a running clock complete for reps:

0:00-5:00

21-15-9:

  • Tall burpee 
  • Box jumps 24/20
REST 2

7:00-11:00

15-12-9:
  • Bar over burpee
  • Push press 75/55
REST 2

13:00-16:00

9-6-3:
  • Burpee pull-up
  • OH barbell lunge 75/55 
Score = Total completed reps within time limits. 

NOTES: Goal is to complete each section in time allowed. EX: 21-15-9 in 5 minutes, 15-12-9 in 4 minutes, 9-6-3 in 3 minutes. Any reps short of completion in rounds is to be done after wod is complete. These reps do not count for total score. Penalty for bars dropped from overhead during the wod. Coaches choice ;) Also, you can thank Coach Linds for helping me scheme this one up after open gym on Sunday. 

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