WOD 16/03/2018 (may be redesigned if CF Opens require same movement patterns)

A. Strength
in 10 min work up to your heavy 5 RM Deadlift
(use Box Deadlift Drill, calves should be touching box in whole hingin movement)

in 5 sets for 15 minutes:
Deadlift 5-6 reps
rest 30 sec
allout reps *weighted Pushups (advanced) / plate pushups fr intermediate athletes
rest 60 sec

B. Conditioning
for intermediate athletes

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR for advanced athletes

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

 
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