WOD 16/6/15: “Jonescrawl”

  

Part A:

All Levels:

A1) Strict Press 4 x 4 @ 80% 1RM

A2) Bent Over Row 4 x 6-8, across

Part B: “Jonescrawl”

Competition:

3 Rounds For Time of:

10 x Deadlift @ 115% bodyweight

25 x Box Jumps 24/20

FINISHER: “Tailpipe”

In pairs, complete 3 Rounds of Partner 1 – 250m Row & Partner 2 – Double KB Rack Hold 24/16, then switch.

Performance:

3 Rounds For Time of:
10 x Deadlift @ 100% bodyweight
25 x Box Jumps 24/20
Fitness:

3 Rounds For Time of:
10 x Deadlift @ 75% bodyweight
25 x Step Ups 24/20