3/13/18
WOD

20180313

CrossFit:

For Time:

15-12-9-6-3: Handstand Pushups

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Deadlifts (155/105)

Comp:

1. Assault Bike Conditioning

40 Calories

12 Power Clean and Jerks (225/155)

30 Calories

12 Power Clean and Jerks (225/155)

20 Calories

9 Power Clean and Jerks (225/155)

2. Conditioning

For Time:

100-80-60-40-20: Double Unders

50-40-30-20-10: AbMat Sit-Ups

10-8-6-4-2: Deadlift (315/225)

3. Midline

3 x 12 Glute Ham Raises

3 x 15 Weighted Hip Extensions

3 x 18 Back Extensions (Unweighted)

3 x 21 Med-ball GHD Sit-Ups (20/14)