04 Oct 2016 – WOD

WORKOUT OF THE DAY

A) Conditioning

For time:
21 Hang power cleans (60/40 kg)
21 Burpees over the bar
100 Double unders
15 Hang power cleans (60/40 kg)
15 Burpees over the bar
75 Double unders
9 Hang power cleans (60/40 kg)
9 Burpees over the bar
50 Double unders

B) Strength: Deadlift
Build to a heavy set of 5 reps, then complete 3 sets of 5 @ 85- 90%

C) Bonus Gainz
3 rounds:
20 Toes to bar
20 Hip extensions / Good mornings