10-23-13


Warm Up: – 400m run

200m backwards run

Bridge sprint @ 95% 

Skills: – G1: Pullups – ME for 20 sec, rest 10 sec – 3 sets

G2: PVC OH squats – ME for 20 sec, rest 10 sec – 3 sets

Rest 1 min

G1: 7 Ring Rows @ 32X1, rest 20 sec – 3 sets

G2: 7 Banded Squats @ 32X1, rest 20 sec – 3 sets

Rest 1 min, then switch groups

WOD: – 3 rounds for time:

10 Deadlifts @ 205/135

200m OH plate run @ 45/15

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