WOD for 12/19/17


A. Strict HSPU
RX
– 18 Strict HSPU, Rest 1:00
– 16 Strict HSPU, Rest :45
– 14 Strict HSPU, Rest :30
– 12 Strict HSPU, Rest :15
– 10 Strict HSPU

Comp – Deficit Strict HSPU (4.5″/3″)
– 12 Reps, Rest 1:10
– 11 Reps, Rest 1:00
– 10 Reps, Rest :50
– 9 Reps, Rest :40
– 8 Reps, Rest :30
– 7 Reps

B. For Time:
– 20 Power Snatches (95/65)(135/95)
– 20 Barbell-Facing Burpees (Burpee BJ Over 24/20)
– 20 Overhead Squats
– 20 Barbell-Facing Burpees
– 20 Squat Snatches

Additional Conditioning:
1. Midline
3 Sets, Not For Time:
– 10 Glute Ham Raises
– 20 Weighted Sit-Ups
– 10 Hip and Back Extensions
– 20 Empty Barbell Good Mornings

2. EMOM 16
Odd Minutes – 200 Meter Run
Even Minutes – 5 D-Ball Cleans (150/100)

Olympic Lifts