WARM UP:
500 M. Row
3 Rounds
5 Inch Worms
10 Pass Throughs
10 Good Mornings
10 OHS
15 Bumper Jacks
Then:
Mobility
SKILL:
3 Rounds (At a Walking Pace)
8 Alt. DB Strict Press
8 Alt. DB Bent Row
8 DB Tricep Extensions
LIFT:
Dead Lift
7 x 1 (Work to 85%)
WOD: (Compare to 10/17/12 & 3/31/14)
“BATTLE ROYALE”
8 Min. AMRAP
1 Dead Lift (155/105) (135/95) (115/75) (95/65)
1 KB Swing (70/53) (53/44) (44/35) (35/26)
1 Box Jump (30/24) (24/20) (20/12)
2 Dead Lift
2 KB Swing
2 Box Jump
3 Dead Lift
3 KB Swing
3 Box Jump
4,5,6…Continue until time runs out.
POST WOD:
Mobilize & Stretch
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