WOD: June 21st, 2017

Deadlift

Deadlift
3 ME sets @ 80-85% of max
*3 min rest between sets

Accessory

4 rounds, rest as needed:
Plank – 30 sec plate hold (on back)
Hollow Body – 30 sec plate hold (on stomach)

METCON

For time:
Fitness
Buy-In 200m odd object carry
9 burpee jumping pull-ups
15 situps
21 box jumps 20/16
15 situps
9 burpee jumping pull-ups
Cash-Out 200m odd object carry

Scaled
Buy-In 200m odd object carry
9 burpee pull-ups
15 Medball Sit-ups 20/14
21 box jumps 24/20
15 Medball Sit-ups 20/14
9 burpee pull-ups
Cash-Out 200m odd object carry

RX
Buy-In 200m odd object carry
9 burpee ring or bar muscle ups
15 GHD situps
21 Box Jumps 36/24
15 GHD situps
9 burpee ring or bar muscle ups
Cash-Out 200m odd object carry

Odd Object Options
Sandbag carry, plate carry, farmers carry, or barbell carry