wod

Squat Deadlift Smash-up COMP

By December 13, 2014 No Comments

PreWOD

Met Con
Squat Deadlift Smash-up COMP

With  a running clock...
Min. 1 - 3 Back squats (315/205)
Min. 2 - 3 Deadlifts
Min. 3 - 4 Back Squats (305/195)
Min. 4 - 4 Deadlifts
Min 5. - 5 Back Squats (295/185)
Min 6. - 5 Deadlifts
Min. 7 - 6 Back Squats (285/175)
Min. 8 - 6 Deadlifts
Min. 9 - 7 Back Squats (275/165)
Min. 10 - 7 Deadlifts
Min. 11 - 8 Back Squats (265/155)
Min. 12 - 8 Deadlifts

Then,
2 rounds, not for time...
10 GHD Back extensions
15 Weighted sit-ups
20 HSPU
25 pull-ups
30 Good mornings (45/30)
35 hanging leg raises

Cash-out: Mobility

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