WOD:

We will be be doing the WOD and the Deadlift strength in class. Happy Aloha Friday!

#open 15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups *Scale to 7 Burpee Pullups
50 wall-ball shots
100 double-unders *Scale to 150 Singles

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Target Reps 450-500!

STRENGTH:

#High Hang Muscle Clean + Jerk Balance:
– 3 sets of (3+3)
* Rest 60-90 seconds between sets

Jerk Balance

#Power Clean + Jerk:
– 4 sets @ 70% 1RM Clean
– 1 sets @75% 1RM Clean
– rest 60 seconds between sets –

#Deadlift
3×5 @85% 1RM Deadlift
– rest 60-90 seconds between sets –

OPTIONAL 2ND WOD:

For Time:
1000/800m Ski
50 Devils Press (2x35s/25s)
200ft Double Dumbbell Front Rack Lunge (2x35s/25s)
-Rest 5:00-
100ft Double Dumbbell Front Rack Lunge (2x50s/35s)
25 Devils Press (2x50s/35s)
500/400m Ski