WOD Friday 13 August 2010

oooooh lucky Friday the 13th!

Strength/Skill
Front lever 3x5 
Hanging from the bar, pull to the best front lever you can manage and lower under control. For many of us that may be a slow knees to elbows or even tuck L-hang. That is ok, don't be discouraged.
Deadlift  3/3/3/3/3
Set a new PR

Conditioning
Complete as many rounds as possible in 9 minutes
Sprint 50 meters
5 KB/DB swings
sprint 50 meters
5 box jumps

SWINGS: Males use 35, 55 or 70 lbs
                  Ladies use 25, 35 or 45 lbs
Box Jump: Use 30, 24, 20, 16 or 12" box jumps

Reps are low here and the workout is short. Scale this workout slightly higher than you are comfortable with and post rounds, weights, and jump height.

Cool down with 10 kick to handstands. Use a wall if needed.