10 April 2013; “The Jersey Shore”

jersey shore

Warm-up: 5 minutes of Jump Rope, Singles or Doubles, count a 1 Burpee Penalty for every time you trip.

Timed: 25 Push-ups/50 Sit-ups/25 Push-ups

Strength: Work up to a Heavy 1 or much Heavier than your working weight for the WOD on the Deadlift or Sumo Deadlift….just a warm-up, does not need to be recorded.

WOD: “The Jersey Shore”

15 minute AMRAP

3 Strict Deficit Handstand Push-ups*

6 Deadlifts 315/225

9 Pull-ups

12 Double Unders

*True RX Strict Deficit Handstand Push-ups are as follows…1 Abmat between 2 stacks of 2x45lb Bumper Plates.  There should only be 6 or 8 AllSport CrossFitter’s capable of doing this RXd, that’s why it’s only 3 reps

Cool Down: 25 GHD Sit-ups/25 GHD Back Extensions/25 GHD Sit-ups4-10-2013b