2019-12-23 WOD

WARM
std warmup

MAIN

A. HSPU skill work

3 rounds, not for time
{
2 Strict HSPU
2 Kipping HSPU
}

1 round
{
2 Strict deficit HSPU (2")
2 Kipping deficit HSPU (2")
}

B. 3 round for time
{
400m run
9 deadlift 185 (Rx was 12 @ 225)
9 HSPU (did these all strict, w ab mat)
6 burpee box jump over 24"
}
12:45

3 min rest

C. 3 rounds for time
{
20 cal Airdyne (Rx was 30)
12 KBS 53# (Rx was 70#)
9 Goblet Squat 53# (Rx was 70#)
6 DB PushJerk 2x45# (Rx was 2x50#)
}
8:45