Friday WOD 24-4-15
April 23rd, 2015
WOD – Friday, 17/4/2015
WOD
[A] 5 rounds for load and reps:-
Deadlift, 7 reps (pick own load)
Muscleup, max reps
Rest as required between rounds. The 7 reps of deadlift must be performed unbroken to count.
Skill: max reps wall balls
[COMP A]
Overhead Squat 1-1-1-1
Use the heaviest weight you can for each set.
Rest 1:30 between sets
No Racks, to be taken from the floor. Be careful back racking.
Treat this as a competition test, 6 minutes to find your OH Squat 1RM with 4 attempts
[WARMUP]
Samson stretch
Pigeon stretch
Inchworm pushup x 10
5 squat
10 jump squat
15 broomstick deadlift
10 kipping swing
5 cossack stretch per side
Then warmup on the equipment
4-5 sets to get to starting weight
warmup muscleups
Log results online (Beyond the Whiteboard)
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