Wednesday, March 24, 2021

032421 WOD

A. Group warmup 

B. Deadlift

Take 15 to 20 minutes to build to a challenging set of five

C. 12:00 time cap, in teams of two:

Alternating movements to complete:

21-15-9

Overhead squats (95/65)

Box jump-overs (24/20)

Push-ups 

Partner 0ne will do 21 O/H squats, then partner two will do 21 O/H squats, followed by partner 1 doing 21 box jumps, then partner 2 does 21 box jumps followed by each person doing 21push-ups. then 15/15/15,9/9/9

In remaining time, accumulate as many strict pull-ups as possible. For a rep to count, each partner must be hanging from bar or descended from deep ring row and only one can pull-up at a time.

Scores will be time and total pull-ups