WOD 9.1.14 Monday: Happy Labor Day!

Warmup: 200 M. Run// 25 Thrusters (45/35/15) // 15 Push Ups// 10 Strict Pull Ups// 200 M. Run

Then:

5 Min. of Mobility

A. Deadlift

  • 5@75%
  • 3@85%,
  • 1+@95% (max reps)
  • rest as needed

B. Fight Gone Bad Variation,  1 minute per station
3 rounds:

  • Wall balls  (20/14#)
  • Dips (scale is jumping dips)
  • Burpee box jump overs (24/20)
  • STOH (75/55)- yes these are light, move the weight fast!
  • Row (calories)
  • Rest

C.  3 Sets

  • 12 Partner GHR
  • Max Strict Pull Ups
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