WOD – Thursday, December 1, 2011

30
Nov

WOD – Thursday, December 1, 2011

Warm-up:  Run 400m, 10 squats, 10 deadlifts w/ bar, 10 push-ups, 10 pull-ups, 5 HSPU

Strength:  Deadlift – Work up to a 90% effort

WOD:

225 pound Deadlift, 21 reps
Handstand walk 21 meters
225 pound Deadlift, 15 reps
Handstand walk 15 meters
225 pound Deadlift, 9 reps
Handstand walk 9 meters

If you can’t perform Handstand walks substitute HSPU’s or push-ups if needed.

TEST:  See how quickly you can perform 50 GHD sit-ups.

Post weight and time to comments.