Skill: Kipping Pull Up/Straight Leg Sit ups

8 EMOM:

Odd: 5 Kipping Swings, 3 Kipping Pull ups

Even: 12 Straight Leg Sit Ups

 

Strength: Dead Lift

1 x 5 50%

1 x 4 60%

1 x 4 70%

1 x 3 80%

1 x 1 90%

1 x 10 50%

 

WOD A: 12 min time cap

3 rounds:

21 wall balls

15 Burpees over the bar

9 toes to bar

 

WOD B: Max Reps P.Clean & Jerks 135/95

 

Score is time for 3 rounds + number of C&Js

Comment