March 25, 2016

 In W.O.D.

Warm up:

3 min row

8 Sumo DL w/KB

8 Ring Rows

8 Hip ext on GHD

x2

 

Strength: Sumo DeadLift

5 sets of 3 Starting at 70 of 1RM DL

 

WOD:

8 Pwr Clean 155/105

16 HR Push ups

400 M run

3 rds For time

 

Cool Down:

8 V-ups + 10 sec L-sit

3x NFT

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