Wod 3.12.14

Warm Up 

 Junkyard dog

Skill / Gymnastics 

10 min emom 3-5 reps ring push-ups 

Strength 

Dead Lift: 1×5@60%, 1×5@70%, 1×5@75%, 1×5@80%, 3×3@85% 

Mixed Modal 

Three rounds of  max reps 1 min of:

KB Swing 55/35 
Sit-ups 
Push-press, 75 pounds (Reps

Rest 1 min

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a three-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep.




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