AMRAP 15 BS, OH lunge, GHD

Warm Up:Tabata Row 4 rounds, 10 inch worms, 10 lying punts, 10 hydrants, 10 prisoner squats, 10 crunches, 10 arm circles.

Buy in:10 HSPU full ROM- Use however tight band needed, box or bar but get head to GROUND!

WOD:

AMRAP 15 minutes:
7 Backsquat 185/135
10 OH lunge 35/25# plate
15 GHD

Score is weight * reps * rounds
7 * 185= 1295 *5 rounds = 6475
10 * 35=350 * 5 =1750

Cash out:
5 ring dips full ROM

Then go home and enter your height/weight lifts and weigh lifted etc... from WOD here: power output calculator Figure out your total power output from lifts!


All workouts will be scaled to your individual fitness level.