Strength:

Behind the neck Shoulder Press

1-1-1-1

 

For Max Load

 

Conditioning:

“The Challenge”

20 Chest-2-Bar Pull-ups

30 Box Jumps (24/20″)

40 Sit-ups

40 Kettlebell Swings (53/35)

30 Ring Dips

20 Front Squats (135/93)

 

2 rounds

 

Sell-out: 40 Burpees onto a 45lb plate

 

For Time

Compare to Saturday, 18 January 2014

 

This is a partner WOD. Equal work required on each exercise, each round, in a “you go/I go” fashion. Partners will perform both rounds, and then perform the “sell-out”. Time will stop when the last Burpee is completed.

 

Flexibility:

Hold Couch Stretch, 2 minutes each leg

Hold right leg split, 2 minutes

Hold left leg split, 2 minutes

Hold Couch Stretch, 1 minute each leg

For Quality

Post max load, time and experiences to comments