WOD 10.12.2016 Wednesday

Strength

Back Squat

  • 75% x 5
  • 80% x 4
  • 85% x 3
  • 90% x 1
  • 90% x 1
  • 55% x 20

* Rest 3:00 b/t rounds

Metcon

For time:

  • 50′ Handwalk (5 wall walks)
  • 40 GHD Sit-ups
  • 30 Box Jump Overs, 24″/20″
  • 20 HSPU (strict press 75/55#)
  • 10 Muscle-ups (1:1 bar mu/strict pull-ups, 2:1 c2b/rr)
Gymnastics Conditioning

3 Rounds

  • 5 Ice cream makers
  • 10 Russian Dips or strict dips
  • 10 Weighted Hip Extensions w/2 sec pause