WOD
For time (CAP 20min)
50-40-30-20-10
Wall Balls 20/14lbs
GHD Sit Ups/ Med Ball Sit Ups
Scale to 40-30-20-10
or Abmat Sit Ups
*
Bounding
5 Rounds
2 Box Jump + 2 Broad Jump
Rest 1 minute between sets
(2 feet land straight into ME Broad Jump)
*
PEAK
3 Rounds
5 Snatches @65%-70% – Should be unbroken full snatches
10 Chest to bar pull-ups
1min Max cal bike or row
REST 3min (REST an extra 2min after last round – 5min total)
3 Rounds
7 Deadlifts @65%-70% – Should be unbroken
14 Handstand Pushups
400m Run
REST 3min (REST an extra 2min after last round – 5min total)
30 Burpee Box Jump for time 24/20′