Pania.
Pic: Angela Clancy

WoD: Hands Up!

Each One For MAX Rounds & Reps:

AMRAP in 3 Minutes

of:

4 Deadlift (70% of 1RM)

8 Box Jumps (24" / 20")

12 Sit Ups*

>>REST 90 Seconds. Repeat for Three Total Cycles<<

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• The bar is meant as heavy today. In this context on this day 70% will feel heavy AS during these AMRAP's. This does NOT however mean you will simply get to pull your 70% off the floor. You first must prove your form to your Coach in the Skill/Prep work leading up the WoD.
• At the start of each AMRAP start over at the top again. 3 Separate scores of Rounds/Reps.
• *=Sit ups won't be all as they seem 🙂
• Hold the standards. Form is priority as always.
• Scale As needed.

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Post Number of Rounds/Reps from each AMRAP to Beyond The Whiteboard.

Score pic goes up next day