THU28DEC2017

WOD

Conditioning
Every 3 Minutes for 7 Rounds:
5 Burpee Box Overs (20″)
3 UB Deadlift (255/175)
1 Legless Rope Climb

*Record time for each round. Scale Rope Climbs to 3 Strict Chinup

Midline/Mobility
3 sets:
15 barbell good mornings
50ft each arm waiters carry

Extra

Power Jerk: 12 min to find 3RM

Every 2 min:
6 sets: 2 FS + 4 BS at 85% of Mondays 2RM

4 sets:
2 Skin the cat (start and finish in hanging hollow pos.)

8 min EMOM:
3 MU + 3 ring dips

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