“ZOLTAN” WOD 10/6/17

WARM UP:

400 M. Run or Row

3 Rounds 

10 Pass Throughs 

10 Good Mornings 

10 OHS 

5 Inch Worms 

10 Scorpions 

Then:

Mobility 

SKILL:

3 Rounds (At a walking Pace)

20 Sec. Wall Facing Hollow Hold 

8 Box Piked HSPU w/ a 3 Sec. Deficit 

Burn out set of Banded Tricep Extensions 

LIFT:

Dead Lift 

7 x 2 @ 70%

*Every 90 Sec.

WOD:

“ZOLTAN”

AMRAP 10

4-6-8 HSPU

*After each round 3 Dead Lift 

10-12-14 HSPU

*After each round 6 Dead Lift

16-18-20 HSPU 

*After each round 9 Dead Lift

22-24-26

*After each round 12 Dead Lift 

**Dead Lift weight (225/155) (205/135) (185/125) (165/115)

***Sub. HSPU for Box Piked accordingly.