Sunday – 112413


(Burpee Dumbell Box Over)

Skills Practice : All movements of WOD and warm up the lifts
WOD : For time
15 Dumbbell burpee box-overs, 50 pounds(2 x 12 kg KBs), 24″ box(*SEE VIDEO above)
315/215 pound Deadlift, 15 reps
205/145 pound Overhead squat, 15 reps
15 Muscle-ups(Scale : 30 CTB Pull-Ups, 30 Ring Dips)
*Coaches to scale loads and modify movements to ensure safety and efficiency of movements

BC WOD : For time
15 Dumbbell burpee box-overs, 40 pounds(2 x 8 kg KBs, 20″ box)
50 KB Deadlift(24/20 kg)
50 Overhead Single Arm KB Walking lunge(16/12 kg, 25/arm)
25 Pull-Ups
25 Push-Ups