11-6-15

Warm Up: – Ascending reps for 5 min

Pullups

Burpees

Thrusters @ 75/45

Then 5 min warm up to “heavy” deadlift

WOD: – On a 15 min clock; perform the following

AMRAP 9

5 pullups

10 pushups

15 kb swings @ 

Rx+ 70/53

Rx  53/44

Sc  44/35

Lite 35/26

 4 min to find a heavy 2 rep Deadlift

2 min max strict HSPU

Skills: – 2 rounds NFT

20 GHD situps

45 sec banded leg raises (each leg)

8-10 glute ham raises

 

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