Tuesday – 201229

Tuesday – 201229

SWOD

Every 90 seconds for 5 rounds, complete:
5 Pull Ups
10 Push Ups
15 Air Squats

then, 10 minutes to establish…
Max height Box Jump

WOD

“The Quick and the Dead”

3-9-15-21-15-9-3 for time (13 min cap):
Deadlift (205/145)
Box Jump (24″/20″)

……….

BURN

2 stations, 4 min work, 90 sec rest:

Station 1
10 Wall Ball Shots / Thrusters
10 Box Jumps

Station 2
10 Plated Burpees
10 Truck Drivers

Cash-out:
(30 sec work / 10 sec rest)
1. Swimmers
2. Weighted Leg Lift Crunch
3. Plank to Pike
4. Rollouts (on ball, slider, etc.)
5. V-up Hold with arm extension
– rest 1 minute between rounds –

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