Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance and Fitness: Review skills and warm up Deadlift
Part 2 – Conditioning: CF Mainsite WOD 160909
Performance: For time:
- 100 double-unders
- 25 toes-to-bars
- 25 deadlifts (225/155lb)
- 50 box jump overs (24/20″)
Fitness: For time:
- 100 speed steps or 200 Single-Unders
- 25 Kipping knee-ups or sit-ups
- 25 deadlifts
- 50 box step-ups
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