In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Review skills and warm up Deadlift

Part 2 – Conditioning: CF Mainsite WOD 160909

Performance: For time:

  • 100 double-unders
  • 25 toes-to-bars
  • 25 deadlifts (225/155lb)
  • 50 box jump overs (24/20″)

Fitness: For time:

  • 100 speed steps or 200 Single-Unders
  • 25 Kipping knee-ups or sit-ups
  • 25 deadlifts
  • 50 box step-ups