Today's W.O.D.
Strength
Deadlift 5-3-3-1-1
Met con
"Dirty Thirty"
30 SDHP (95/65)
30 Sit ups
30 Box jumps
30 Push ups
30 Squats
30 Pull ups
30 Ring dips
30 Back exts
30 Double unders
30 Push press (95/6
*You have one minute to complete each exercise with 30 secs rest between each set.
*Penalty = 3 Burpees must be completed at the end of the workout for every rep not completed within the minute for each exercise.
*Scoring=time in seconds it takes you to complete all burpees. The lower the time obviously the better.
*For example: 30 reps total not completed within wod would be 10 burpee penalty. If you complete all 30 reps for each exercise within the time allowed, no burpees needed = perfect score of 0:00.
No comments:
Post a Comment