WOD:

“McGhee”- 30 minute AMRAP:
5 Deadlifts 275/185
13 Push-ups
9 Box Jumps 24/20

Keep that butt on just like in a press, and focus on keeping those knees, hips and quads off the ground in the bottom (workout doesn’t call for Games Push-ups but we still want to see chest to deck)
WOD Demo
Competitors:
1) 30 minute AMRAP:
5 Deadlifts 315/205
7 Handstand Push-ups
9 Box Jumps 30/24
Handstand Push-up Standard is going to be 2012 Regionals Standard. Hands in a 2’x3′ Box. You may use a yoga mat folded in half to have something soft (and your hands should be on the mat), but nothing else. Kipping or Strict is good. Box Jumps are Games/Competition standard, you must stand up to fill extension on the box each time. If you have to heavily scale this workout you should be doing “McGhee,” basically no scaling aside from weight on the Deadlift.

2) Run: 4 x 800m
Each run should be as fast as possible. Rest 3 minutes between runs. Given your back and hammies should be pretty smoked work on posture and support during your runs, be efficient.

As everybody is doing a 30 minute AMRAP of basically the same movements all will be training together. “Comptetitors” come in at 8:00 or 9:15.

For results post Rounds and Reps of Met-con. For competitors post time for each run.

– Jade