MAY 8, 2013

Advanced

For Time:

3 Rounds of

15 Back Squat 185/115

5 Strict HSPU

then:

3 Rounds of

5 Sumo Deadlift High Pull 135/95

15 CTB Pull Ups

Intermediate

For Time:

3 Rounds of

15 back squats 135/95

5 HSPU or 10 on box

then

3 Rounds of

5 Sumo deadlift high pull 115/75

15 banded CTB pull-ups

Beginner:

For Time:

3 Rounds of

15 Back Squat 115/75

10 HSPU on box

then:

3 Rounds of 

5 Sumo Deadlift High Pull 95/75

10 banded CTB pull-ups

 *Bar is taken from the ground for the BS. Athlete's use one barbell, strip the weights.

Firebreather

EMOM for 10mins

Even:

3 CG Bench @Body Weight

Odd:

1 Rope Climb 20'

then:

CFJax WOD