WOD for 1/5/18


A. EMOM 10
Even – 3 Deadlifts
Odd – 3 Push Jerks
*Start at 70% on both. Steadily climb to a heavy set of 3 on each.

B. AMRAP 15:
– 60 Double Unders (Weighted)
– 30 Wallballs (20/14)(30/20)
– 15 Deadlifts (245/165)(10 @ 315/205)
*Weight on the deadlift in “Smooth Criminal” should be something that athletes could complete in a maximum of 3 sets every round.

Additional Conditioning:
3 Sets:
– 20 Pistols
– 1:00 D-Ball Hold (150/100)

Olympic Lifts