WOD Wednesday, December 17, 2014

STRETCH

Glut Smash

WARM-UP

100m Row

10 Deadlifts (Bar)

10 F. Squats

10 Lat Lunges

Pendulum Walk

STRENGTH

7x1-3 Snatch 

(Increasing)

1 Floor

1 Launch

1 Pocket

WOD

1k Row

30 Deadlifts (185/135)

20 F. Squats(185/135)( 50-60)10-15UB)

30 Deadlifts  (185/135)

15min cap