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WOD:

1) 10-8-6-4-2 @ Strength Pace:

Bench Press

Deadlift

High Box Jump

This is not for time, at the same time, it’s not meant to be done with the intent of max loading. Perform this as an aerobic strength piece. Resting between movements, but really only long enough to change weights/heights, and then moving to the next movement. All movements should be done at loads that can be done unbroken, but they should be tough unbroken sets. Build loading/height on each movement through each set of reps.

2) Every 1:00 x 12 sets:

Odd – 2 Split Jerks @ 60%>

Even – 50ft Handstand Walk for Speed

For the Jerks ideally use blocks and drop and reset between reps. Goal for the Handstand Walk is speed.

3) 5 rounds AQAP:

10 Burpees

15 GHD Sit-ups

20 Calories Ski Erg

Scale as needed. Perform at 80-90% effort.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

This movement is in the Sport programming today. Great movement to practice and learn if you don’t have it.