Warm Up: – AMRAC 8
6-8 kb/db deadlifts @ “med-heavy”
6-8 kb/db swings @ “med-heavy”
6-8 goblet squats @ “med-heavy”
6-8 double push burpee pullups
Strength: – 5 min to load into Deadlift 10RM (1/7, 2/12)
7 min to find a heavy 3 rep deadlift
Skills: – 5 sets of MAX Rep ring pushups – 10 min cap
(LC: 9/23/14)
WOD: – 5 rounds for time:
21 wallballs @ 20/14
11 C2B pullups
