Strength/Skill: 

IMG_8948

5 Super Sets​
5-4-3-2-1 Deadlift @31X1
6-10 Dips @2111

*Increase DL weight each set
*Keep strict tempo

WOD:
AMRAP 5​
6 GHD Sit-Ups
8 Ball Slams (Choice)
12 Box Jumps (24/20)

Rest 2 minutes

AMRAP 5
6 MB Cleans (20/14)
8 Push-Ups
12 Abmat Sit-Ups

*Try to go heavy on the balls slams.

 

Conditioning:
Every 4 minutes x 6 rounds
200m Run
35 Double Unders
200m Run
30 sec Plank March​

*Goal is to maintain split. Should have at least 30 sec rest each round

*

Momma’s Quote of the Week:  “Crossfit forces us to ask ourselves:  Who am I? What am I made of?”—Julie Foucher