Monday - WOD 264 - "DT"

Warm-Up: (10 Mins)

9-6-3

GHD Situps (reach with 1 hand back just below parallel)

GHD back extensions (Arms out)

Pull ups

Beginners:

Ab mat sit ups

Supermans

Box Pullups

Skill: (15 Mins)

3 sets of the following Complex

1 Deadlift - 2 Hang Power Cleans - 2 Push Jerks

Rest, add weight if possible and repeat for a total of 4 sets.

Workout:

"DT" (20 Min Cap)

5 rounds for time of:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Use the same weight for all exercises; men 155lbs / women 105lbs or scaled to ability.