July 15, 2019

July 15, 2019

10 minute clock to get 3 rounds of  :

run to mitch cox

10 empty barbell deadlifts

10 empty barbell push press

10 situps

15 second hollow hold 


for time :
100-80-60-40-20 double unders
50-40-30-20-10 weighted ab mat situps (20/14)

notes :
- 16 minute time cap
- level 2 - 50-40-30-20-10 double unders
- level 3 - 1:1 singles and situps
- 10 minute rest/warmup before next wod.


partner wod
for time :
10 rounds of :
4 deadlifts (245/165)
8 handstand pushups

notes :
- partner does a whole round then switch.
- rx+ - 275/185 deadlift + strict handstand pushup
- level 2 - 205/135 deadlift + dumbbell push press 35/20
- level 3 - 155/105 deadlift + hand release pushup

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