190417 - “Super Hero Test”

(Compare to 180418)
 

Warm up:
Cardio
Barbell Warm up
Dry run
 

Skill/Strength:
Post WOD
4 Rounds NFT
20 1-legged Deadlifts on each leg
30 Hollow Rocks
 

WOD: 1 Round for time
Rx:
50’ Sled Pull (6/4)
50’ Sled Push (6/4)
25 Sit-ups
25 Power Cleans (135/95)
25 Sit-ups
Scaled:
50’ Sled Pull (3/1)
50’ Sled Push (3/1)
25 Sit-ups
25 Power Cleans (50%)
25 Sit-ups
Sport:
50’ Sled Pull (8/5)
50’ Sled Push (8/5)
25 GHD Sit-ups
25 Power Cleans (165/115)
25 GHD Sit-ups
 

Mobility:
Pancake Progressions
DD/Cobra

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