11/14/14 Friday

Performance

A. Every 90 seconds for 12 minutes (8 sets):

3 Speed Deadlifts @ 55-60% 1RM

*Absolutely no touch and go reps. Reset every rep!

 

B. AMRAP in 15min of:

30 Box Jumps, 30/24

30 CTB
Pull-Ups

30 KBS, (2pd/1.5pd)

30 Front Rack Stationary Lunge, (2pd/1.5)

30 TTB

30 Hip Extensions,

30 Wall Balls, 30/20

30 Burpees

30 Row cals

 

Competition

Wod will be posted at gym