Warm-up: 5 minutes of Jump Rope, Singles or Doubles, count a 1 Burpee Penalty for every time you trip.
Timed: 25 Push-ups/50 Sit-ups/25 Push-ups
Strength: Work up to a Heavy 1 or much Heavier than your working weight for the WOD on the Deadlift or Sumo Deadlift….just a warm-up, does not need to be recorded.
WOD: “The Jersey Shore”
15 minute AMRAP
3 Strict Deficit Handstand Push-ups*
6 Deadlifts 315/225
12 Double Unders
*True RX Strict Deficit Handstand Push-ups are as follows…1 Abmat between 2 stacks of 2x45lb Bumper Plates. There should only be 6 or 8 AllSport CrossFitter’s capable of doing this RXd, that’s why it’s only 3 reps
Cool Down: 25 GHD Sit-ups/25 GHD Back Extensions/25 GHD Sit-ups