4 May 2012 – “10,9,8,,,,,,,,LIFT OFF!!!!!”

Warm-up

150 Single Unders or 50 DUs (Do them if you can do them!)

Then, 2 Rounds of:

10 Jumping Lunges

10 Knees to Elbows or Toes to Bar

10 Sit-ups

 

Strength/Skill

Pistols

 

WOD – “10,9,8,,,,,,,,LIFT OFF!!!!!”

Run to the Dead End of Colquitt and Back

Then, 10-9-8-7-6-5-4-3-2-1

SDHP (Sumo Deadlift High Pull) (95#/65#)

Push-ups

Box Jumps (24″/20″)

Run to the Dead End of Colquitt and Back

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Cool Down:

Wall Sits:

4 Rounds of:

1:00 on

:30 off

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