12/26/14 Friday

Performance

A. 21-15-9 reps for time:

Deadlift (225/155)

Box jump (24/20”)

 

B. Pause Front Squats (30sec pause in the hole! And stay tight!) (75/55lbs)

2 reps x 4 sets

 

C. 
Not for time:

50 Hip Extensions

50 GHDSU

50 Hip Extensions

 

Competition

Wod will be posted at gym