Warm-up
Complete 3 rounds NFT (not for time) of:
12 Box jump (jump up, step down)
10 Goblet squat
6 Push-up burpee
Rest long enough to increase KB load as able each round.
Strength/Skill Development
Complete 3 rounds of A1/2:
A1. Romanian deadlift @ 2111; 6-8
A2. Ring Push-ups @ 2020; AMRAP-1
B. Single arm DB walking lunge x 24 steps (Switch arms after 12 steps)x 3. Rest 60s
WOD
Complete 3 rounds of:
DB Single arm sumo deadlift x 20 alternating arms
Burpee over DB x 10
Run 200m
for time.
Post RDL x 8, Total push-ups, heaviest WL load & overall time with DB load.
Name RDLx8 PUtotal WL# Time DB#
Jason 165 31 30 8:22 30
Scott 189 31 35 9:30
MenneM 175 36 40 9:06 45
Heather 125 15 25 9:52 20
Ward 195 44 35 7:56 45
Maggie 139 11rings 20 9:31 30
Julie S 140 e 30 8:54 25
Sarah B 145 yes 20 8:10 30
Allan T 275 41 25 9:45 45
Bryan B 225 30 35 10:10 45
Lauren C – - 30 9:58 55
Kim H 135 – 20 7:44 20