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5 July 2012

6
Jul

5 July 2012

Warm-up

Row 1000m

 

Strength/Skill

Deadlift 3×5 HEAVY with Proper Form

 

WOD:

AMRAP 15 minutes

Use Same Bar Throughout (165/115)

1 Round equals:

3 Deadlifts

2 Hang Cleans

1 Pushpress/Pushjerk

10 Wallball AHAP

 

Cool Down:

10 Toe To Bar

10 Knee to Elbow

10 Hanging Windshield Wiper

10 Leg Lever Kicks

10 GHD Sit-ups

50 4-Count Flutter Kicks

 

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