WOD du 31/12/18

 

 

Warm up 

200m row,

3 rounds:

10 SDHP empty bar,

5 burpees

 

Skill 

Preparer tous les mouvements + test

 

 

 

Metcon 

3 rounds for time of:
Run 400 meters
21 sumo deadlift high pulls
12 burpees, jumping over the barbell

Men: 75-lb. SDHP
Women: 55-lb. SDHP

Beginner Option
3 rounds for time of:
Run 400 meters
12 sumo deadlift high pulls
6 burpees, jumping over the barbell

Men: 45-lb. SDHP
Women: 35-lb. SDHP

 

After 

Muscle clean 3 reps

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