160518 ~ Deads & A Little Triplet

Don't coaches program the best Birthday WOD's?? Stay tuned as 1 more coach will be celebrating this week!!

Strength:

Deadlift:

EMOM x 3 min

5 @ 50/60/70%

Every 90s x 3 min

5 @ 80%

**If they will not be successful, have them scale to 78-75%

Conditioning:

Complete For Time:

25 – 20 – 15 – 10 – 5

Box Jump Overs (24/20”)

10 – 8 – 6 – 4 – 2

Full Snatch (135/95#)

5 – 4 – 3 – 2 – 1

Bar MU

Cash Out:

Tempo GHD Situps

(3-2-3) **Add weight if possible. 

3 x 10 reps.

Then:

50 Banded Reverse Hypers

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