WOD for 26 SEP 2016

0500 and 1130 for CrossFit

0640ish for Oly lifting.

 

I am planning on restarting my Oly stuff in the morning so feel free to join if you heart feels thus compelled.

 

This week is another one of Julie’s famous “deload” weeks. So prepare for misery and suffering!

 

Here are the OPs:

Warm Up:

5 rounds, 20 secs per station, of:

Double Under Rest 10 secs

Hollow Hold Rest 10 secs

 

WOD:

5 rounds for time of:

Run, 400 m

10 Burpee Box Jumps, 24 in

10 Sumo Deadlift High Pulls, 95 lbs

10 Thrusters, 95 lbs

Rest 1 min

 

30 min time cap!

That is gonna suck!

 

Skill:

8 rounds, 20 secs per station, of:

Handstand Hold Rest 10 secs

Hollow Hold Rest 10 secs

 

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