5-NOV-14

A.

Group Joint Warm Up

4 Rds

Row :30 for cals

-Rest 2 min

 

B.

Strength:

Dead Lift @ 2122

3 @ 70%

3 @ 75%

2 @ 80%

2 @ 85%

 

C.

WOD: For time

100 DU’s

21 C2B

21 Dead lifts 225/155#

100 DU’s

15 C2B

15 Dead lifts 225/155#

100 DU’s

9 C2B

9 Dead lifts 225/155#

 

D.

Cool down:

400m row @ 70%

15 foot pressing lunges

2 min T-spine

1 min each shoulder mobility

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