WOD 10 30 13

A1. Deadlift: Every 2:00 (0:00-10:00), perform 2 DL.  Keep the speed of the reps fast, and increase weight if technique is solid.

A2. Hand Release Pushups: every 2:00 (1:00-11:00), perform (5-12 reps)

B. For time:

7 Burpees

30 Wallballs

7 Burpees

25 Pullups

7 Burpees

20 Box Jumps (24″/20″)

7 Burpees

15 HR Pushups (sub HR knee pushups)

7 Burpees

10 Handstand Pushups (sub 30 shoulder touches)

7 Burpees

Post times, loads, and comments.

 

 
10 30 13
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One thought on “10 30 13

  • 10 30 2013 at 9:39 am
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    Excellent workout for my first day back!

    A1. Back pain had me switch to back squat, @115
    A2. 30
    B. 13:35, 14# wb, box hspu

    Great to see all of your faces today. Looking forward to this weekend!!!!

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