• 08/28/13

    [youtube http://youtu.be/HieasZ8EMA8]

    Warm-up
    Deadlift Warm – Up
    1 Round

    Run 200M
    20 x Jumping Jacks
    20 x Squat 2 toe touch
    20 x Calve Jumps
    40 yd High Knees
    40 yd Butt Kicks
    5 x Spiderman stretch ea. leg 10 sec.
    5 x Groiners
    5 x Fire Hydrants ea. leg 3-way
    Run 200M

    Weightlifting
    Warm up to 75 %
    5 @ 75%, 3 @ 85%, 1 or more @ 95%
    Deadlift (5-3-1+)

    WOD
    10 snatches at each station alternating arms
    Metcon (Time)
    4 RDSFT

    10 x KB or Dumbell snatches 50/35
    Sprint

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