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28 August 2012; Dusty Bottoms

28
Aug

28 August 2012; Dusty Bottoms

Warm-up – Row 500m, 30 Broadjumps, 30 PVC Pipe Overhead Squat

Strength – 5, 4, 3, 2, 1 Backsquat with 3×5 weight plus 10lbs/limited rest (rotate through lifter/spotter partners AFAP)

WOD – Dusty Bottoms

Three Rounds of:

21 Kettlebell Swings Men RX 70/53, Ladies RX 53/35

15 Deadlift Men RX 225, Ladies 155

9 Muscle Ups (Rx is full Ring Muscle Up OR Bar Muscle up, first progression is banded Bar Muscle Ups, second progression is 9 Pull-ups and 9 Push-ups)

Run to Sul Ross First Round

Run to Branard the Second Round

Run to West Main the Third Round

Cool Down – 50 GHD Sit-ups

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