Strength WOD:

Perform the following for quality (20 minute cap):

Deadlift

Warm-up: 10, 8, 6 rep, gradual weight increase

5 reps @ 60% 1RM

5 reps @ 70% 1RM

5+ reps @ 80% 1RM

 

 

Conditioning WOD:

“Becky’s House of Awesomeness” (revised)

15 Muscle-ups

30 Box Jumps (37/30″)

40 meters Handstand Walk

40 meters Burpee Broad Jumps

30 Thrusters (65/45)

15 GHD Sit-ups

 

For Time

 

 

Post strength experience, weights used, and time to comments

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