WOD 10/3

A. 18:00 EMOM
Min 1-  Push Press x2x6 @ 80-85%
Min 2 – DB / KB Split Squats x3/leg x6
Min 3 – Rest
*Pick a weight and % do all sets at the same weight in both the movements.

B. 5 Rounds
7 Deadlifts @ 135 / 85 / 55
7 Shoulder to OVHD @ 135 / 85 / 55
30 Double Unders
*10:00 Cap
*Time recorded

Optional ‘Cash Out’:
3 Rounds
:20 L-sit / Hang
20 Cal Row

Scaling Guide:
– 6 – 8 minutes Goal time
– scale up:DUs Must be UB, 155 / 105
– Only scale up if you think you can go sub 6 minutes  

“Nothing is so strong as gentleness, nothing so gentle as real strength.” -Saint Francis de Sales