WOD 122716

What did you do for the holiday?

Body Weight Challenge Day 42 - 84 Burpees!!!

Shoulder Prep movements

5 Slow Push-ups, keep scaps squeezed back, hands in tight
5 Push-ups, keep scaps squeezed back, hands WIDE
5 Diamond Push-ups

Wide Chin-up grip (shoulder retractions)
2-3 Strict wide grip chins
2-3 strict shoulder width chins
2-3 strict hands touch chins
2-3 strict Wide grip pull-ups
2-3 strict normal pull-ups
2-3 strict hands touch pull-up

Deadlift

*Set 1 – 8 reps @ 45-55%
*Set 2 – 8 reps @ 55-65%
*Set 3 – 6 reps @ 65-75%
*Set 4 – 4 reps @ 75-85%
*Set 5 – 4 reps @ 80-90%

followed by…

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:
8 Deadlifts (155lbs / 100lbs)
10 Push-ups
12 Box jumps (24")

Out of Town WOD

8 rounds

8 Weighted Situps
*keeping the weight at arms length between you and
the ceiling throughout the entire range of motion
4 Push up
30 second Planks

Cash Out

84 Burpees

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