Thursday 111201

Competition Training Workout A

Description: 3 rounds of:
Not For Time
30 Double Unders
5 Pistol (left leg)s
5 Pistol (right leg)s
20 m Handstand Walk
This is not a timed workout.

WOD

Deadlift 5-5-5-5

Competition Training Workout C
Description: Five rounds for times of:
Deadlift x 8 reps @ 85% of today’s 5-RM
Unbroken Wall Ball Shots x 25 reps
Rest 3 minutes

Fitness/Performance A.
Description: As many rounds as possible in 8 mins of:
250 m Row
5 Handstand Push-ups
10 Thrusters 95 lbs (male) 65 lbs (Female)
Post total rounds.
Rest 6 minutes before moving to Section B

Fitness/Performance B.
Description: As many rounds as possible in 8 mins of:
20 Jumping Alternating Lunges
15/10 Push-up (hand release)s
5 Pull-ups
Post total rounds.
Rest 6 minutes before moving to Section C

Fitness/Performance C
Description: As many rounds as possible in 8 mins of:
15 Box Jumps
10 Sit-up (abmat)s
5 Ring Dips
Post total rounds.