WOD – 11-18-16

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WARM-UP
200m run
:30 Step ups
:30 Box Jump Step down
7/7 Pvc pipe goodmornings + deadlifts
200m run
7 BB front rack lunges
– mobility hips/hamstrings/calves

STRENGTH
10 min to establish max height box jump
then:
3 attempts at Max Double Under
under 30 UB doubles =  6 min time cap.
* score is most UB in one set

WOD
21-15-9
Deadlifts
Front Rack Lunge Steps (155/105)
starts with 400M – then 400m run after each rd