WOD: March 14th, 2017

Conditioning

Fitness
3 RFT:
15 Deadlifts (75/55#)
12 Box Jumps (16/12)
9 Burpees over the bar
Rest 1 min between rounds
Scaled
3 RFT:
15 Deadlifts (155/105#)
12 Box Jumps (24/20)
9 Burpees over the bar
Rest 1 min between rounds
RX
3 RFT:
15 Deadlifts (225/155#)
12 Box Jumps (30/24)
9 Burpees over the bar
Rest 1 min between rounds

Gymnastic/Skill

Gymnastic/Skill work
Spend 10 minutes practicing the following movements:
dips (Rings/Station/Bench)
L-sit hold (on parallette bars)

Double Under/Power Jump Pyramid
Option 1
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Option 2
10-20-30-40-50-40-30-20-10
Option 1 or 2 can be done with Power Jumps or DU’s.
Complete the pyramid with no missed attempts before you move on to the next option. Good Luck!