Fitness
For time
60 straight leg situps
WOD
"Hank Schrader"
4 rounds for time
12 deadlifts (95/65)
9 hang power cleans (95/55)
6 shoulder to overhead (95/65)
12/9 calorie bike
Rest 1 minute
Performance
For time
60 toes to bar
WOD
"Hank Schrader"
4 rounds for time
12 deadlifts (115/75)
9 hang power cleans (115/75)
6 shoulder to overhead (115/75)
12/9 calorie bike
Rest 1 minute
Competition
For time
60 toes to bar
WOD
"Hank Schrader"
4 rounds for time
12 deadlifts (155/105)
9 hang power cleans (155/105)
6 shoulder to overhead (155/105)
12/9 calorie bike
Rest 1 minute
Notes:
We will start the day with a gymnastics benchmark. Go hard and make sure and log your score. The workout will be an interval workout so push the pace each round and try to recover during the rest.