9/13/13 – Friday

Written by Joey Tudela. Posted in Fitness

 

DYNAMIC WARM UP

400 Meter Run

Then…

3 Rds of:
10 PVC pipe pass throughs
10 Spider mans

Note: Not for time. Perform some good to perfect form on all movements.

WOD

A.
Four sets of:
Deadlift x 4-6 reps @ 3111
(open palms at bottom/ re-grip, but do not jerk the weight of the ground)
Rest 20 seconds
Handstand Push-Ups x Max Reps
Rest 3 minutes

B.
Three sets for max reps of:
45 seconds of Kettlebell Swings (32/24 kg)
15 seconds Rest
45 seconds of Burpees
15 seconds Rest
45 seconds of Push Press (95/65 lbs)
15 seconds or Rest

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