WOD: July 18th, 2017

METCON

AMRAP 5:
40/30 Cal AD/Row/SKiErg Buy-In
12 Deadlifts (Fit: 55/45) (SC: 135/115) (RX: 225/155)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
30/22 Cal AD/Row/SKiErg Buy-In
9 Deadlifts (Fit: 75/65) (SC: 185/135) (RX: 275/185)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
20/15 Cal AD/Row/SKiErg Buy-In
6 Deadlifts (Fit: 95/85) (SC: 225/155) (RX: 315/205)
6 Bar Facing Burpee

Gymnastic/SKill

5 RNFT:
30 second HS hold against a wall
followed by a 30 second static hold at the bottom of the squat

Skill
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.