WOD Friday 20 August 2010

Strength/Skill
Planche 3x5
Deadlift 5/5/5

Conditioning
3 rounds for time
Advanced: 30 Box jumps, M24"/F18"
                  20 Deadlift at 55% 5 rep max
                  15 Burpees

Intermediate: 25 Box jumps, M20"F16"
                      20 Deadlifts at 50% 5 rep max
                      15 Burpees

Beginner: 20 Box jumps M16"/F12"
                 15 Deadlifts at 45% 5 rep max
                 10 Burpees

All levels Finish with 10 kicks to handstand. Use a wall for balance if needed. If using a wall hold each rep for 2 seconds and lower under control
If doing free standing handstands, hold each as long as possible or 10 seconds, whichever comes first