November 20th, 2015

Amy F

Today’s WOD

A1. Deadlift 5, 3, 1, 5, 3, 1 (go @ 75, 85, 90, 80, 90, 95%) rest 1 min

A2. Skill practice – choose something and practice for 1 min (MU’s, DU’, HS walk, rope climbs, levers, etc), rest 1 min, then back to DL


3 Rds for time (15 min time cap)

20 cal row

20 Box jumps 24/20”

15 HSPU’s


  • Get warm for deads then hit them up, pick a skill and work it!
  • 3 rds are doable, go for it
  • If you don’t have push ups continue to work towards them try picking a lower box then your used to or put your feet on a plate to reduce the angle of the box push up. Have push ups but can’t HSPU work on your tripod to push up option only do half the reps though to keep intensity up.

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