7/11/14 WOD

FUNCTION

A.  5 sets of:

5 Deadlifts- heaviest possible

5 Lateral Burpee Bar Hops

5 Strict Pull-ups

-Rest 2 min

B.  10 min AMRAP of:

15 AD Cals

5 DB Thrusters- 30% BW (each hand)

5 DB Front Squats-30% BW

5 DB Push Jerk R

5 DB Push Jerk L

MIDLINE

A.  Accumulate 4 minutes in Plank on Rings

 

DRIVE

A.  3 sets of:

10 Back Squats-135/95

10 Jumping BB Squats-45

B.  3 Rounds for times of:

Run 400m

20 KB Snatch-70/53

20 Ring Dips

Run 400m

-rest 2 min b/t rounds

C. 100 Banded Sit-ups, not for time

 

Posted on: July 10, 2014admin

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