Strength & Conditioning: 01 December 2015

Strength WOD:

A)  Hexbar DL 2x 3-5 Reps If 5+, 4=, 5-
*Compare against Nov 23rd.

B)  Team Work: (Festivus Prep)
In teams of 2-3 agree on a weight for Hexbar Farmer's carries. (Should be about bodyweight or heavier.) As a team complete 400m of farmer's carries. (2 laps.)  Switch as often as needed.

*Every switch = 3x(#of team members burpees.) For example switch with a team of 2 =6 burpees, team of 3 =9 burpees.  
* Each member completes that total number of burpees at the end of the carry. 

WOD:

For time:
Run 800 Meters (4 laps.)
15 Deadlifts*
30 Hand-Release Push-Ups
(successful reps must start from the top extended position, and the knees must never touch the ground)
Run 400 Meters
10 Deadlifts
20 Hand-Release Push-Ups
Run 200 Meters
5 Deadlifts
10 Hand-Release Push-Ups
*Use a weight that will be appropriately challenging, but safe. You should be able to complete the initial 15 reps in a maximum of three sets of 5 – do not go heavier than that.