12/18/2014 WOD

Strength- strict shoulder press- 3-3-3

5 rounds for max # of reps
1 minute of work
– Rx – muscle ups
– level 1 – bar muscle ups
– level 2 – burpee pull-ups
– level 3 – burpee box jumps 24/18″
Rest 30 seconds
1 minute of work
– Rx – SDHP 95/65#
– level 1 – SDHP 95/65#
– level 2 – SDHP 75/55#
– level 3 – cal row
Rest 30 seconds
1 minute of work
– Rx – HSPU (no pad)
– level 1 – HSPU (no pad)
– level 2 HSPU (can use pad)
– level 3 strict shoulder press 95/65#
Rest 30 seconds
Score is the total number of reps for all 5 rounds combined.

Elements WOD
5 rounds for time
20 double unders
6 hang power cleans
12 air squats
18 lateral jumps

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