9 September 2012

HLC:

Prowler Suicides (160/120)

Push Prowler 20 meters

O/H Lunge back and forth (45/25)

Prowler push to start

Push Prowler 40 m

O/H Lunge back and forth

Prowler push to start

Push Prowler 60 m

O/H Lunge back and forth

Prowler push to start

then…

Deadlift (5×5) 75% of 1Rm

 

Open Gym:

Skill Work

then…

Make-Up WOD

AMRAP: 20 Minutes

Kettle Bell Swing (52/35)

Box Jump (24/20)

Starting at 5 reps, add 1 rep each round

Run to the fountain and back after each round