Workout of the Day
3 rounds for time of:
30 sumo deadlift high-pulls @ 1/3 BW
20 supine burpees with a 10# medicine ball
15 thrusters @ 1/3 BW
For the supine burpees, begin from the standing position holding the medicine ball securely overhead. Lower yourself to a seated position and lay back holding the medicine ball as in performing a regular, un-anchored sit-up (foot position may be as preferred). Make sure the ball contacts the floor beyond your head and that your shoulder blades make contact with the floor as well at the bottom of the movement. Perform a sit-up with the medicine ball held securely in front of you until it makes contact with your toes. Then rise quickly to a jumping position with the ball still held overhead. Repeat.
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Non Nobis 160915
“Danny”
As many rounds as possible in 20 minutes of:
30 box jumps (24″/20″ box)
20 push press (115#/75#)
30 pull-ups
then
As many attempts as desired of:
Max L-Sit Hold
Post your scores to the Whiteboard.
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