Saturday, 1 May WOD

Warm up: 10 Minutes

  • 3:00 Row
  • 2 Rounds:
  • 10 Romanian deadlifts (Light KB)
  • 10 Squat Jumps
  • 10 Hollow Rocks
  • 30 SU/DUs (DUs round 2)

Strength/Skill: Deadlift

Deadlift 4×5 at 75% 1RM

Rest 3 mins between sets.

Metcon: Partner WOD Monster Mash from 2015

For time as a 2-person team:
100 Thrusters 95/65
80 Box Jumps 24/20
60 Bar Muscle-ups/pull-ups
4 x 400m Run (tag)

For time as a 2-person team:
50 Power Cleans 155/105
50 Overhead Squats 155/105

For time as a 2-person team:
100 GHD Sit-ups
100 Calories, Row

*Rest 5 minutes between workouts

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