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WOD for Tuesday

July 31, 2018

Fitness:

 

Deadlift


Build to a Heavy Set of 8

8-8-8-8-8

 

Alternate with Single arm ring rows.

8-8-8-8-8

 

“Pumped Up Game Changer”
21-15-9:
Deadlifts (275/185)
Box Jump (30/24)

 

Extra Performance

 

1. Strict Handstand Push-ups 
7 Rounds, Not For Time:
35 Unbroken Double-Unders + 30% of Strict Handstand Push-ups

 

2. “Napalm”
2 Rounds For Time:
10 Bar Muscle-ups 
20 Bar-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (30/20)

 

3. Aerobic Capacity
200/150 Calorie Assault Bike 
Males: 20 Calories Easy, 20 Calories Hard
Females: 15 Calories Easy, 15 Calories Hard
 

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