Power:
1 Round For Time
50 Handstand Push Ups (5:00 Cap)
100 Ab Mat Sit Ups

WOD:
For Time
50 Deadlifts
Then 3 Rounds of
10 Bar Over Burpees
20/16 Calorie Row or Assault bike

Purpose of the Workout:
Since we did a lot of squatting yesterday if you were in class, we are going to do power (split jerk) today and strength (squatting focused) tomorrow. You may be asking yourself how handstand push ups and sit ups relate to the split jerk…well, the kipping handstand push up is an explosive hip-drivin vertical press movement just like the split jerk. And the sit ups are meant to strengthen your core which is an important attribute to have for the split jerk and really, everything!

Our WOD today will consist of a 50 deadlift buy-in followed by as many rounds/ reps as possible of bar over burpees and calories on the rower/ assault bike. All these movements are going to require a lot of oxygen so be prepared to tough it out through those 3 rounds…it should be a fun one!

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