WOD for Friday, May 13, 2016

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Deadlift – establish a 1 RM
Fitness: Deadlift – 5×5 @RPE 7/8 – 20 grasshoppers after each set

Part 2 – Conditioning: “Level II Benchmark”

Performance: For time –

• Run 400m (once)

Then 3 rounds of –

• 5 Pull-ups
• 10 KB Swings (24/16k)
• 10 Burpees

Goal is to complete as RX in under 6:00 for men / 6:45 for women.

Fitness: For time –

• Run 400m (once) or Row 500m

Then 3 rounds of –

• 5 Pull-up progressions or 10 Ring Rows at the hardest position
• 10 KB Swings
• 10 Burpees