WOD for Friday, Dec 29, 2017

Strength 29-12-2017

Sumo Deadlift off plates: Build to a heavy "technical" single in 8-10 sets. Rest 2-3:00.
– use 15kg plates or similar so bar is slightly elevated off floor.
– Sets may look something like 3,3,2,1,1,1….
– Beginner: 5 x 5 with a medium weight. Reset between reps. Rest 90s-2:00

Double Jump

5 Rounds for Time;
50 Double Unders
20 USA Swing (24/16kg)
10 Burpee Box Jumps (61/51cm)

  • 18:00 Cap

Extra Credit 29-12-2017

Glute March
Stir the Pot
*Accumulate volume however you see fit.

Open Gym

Make a note of your achievements in 'Open Gym'