• 09/10/2013

    [youtube http://youtu.be/hHwDYW8Rmzw]

    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

    Skill
    10 Min Goat work
    aka pick something you suck at & get better 😉

    WOD
    Metcon (Time)
    10-1 Exchange
    Deadlifts 135 / 95
    Floor Wipers

    Run 200m after each round
    Round 1
    10 Deadlifts & 1 Floor Wiper
    Run 200m
    Round 2
    9 Deadlifts & 2 Floor Wipers
    Run 200m
    Round 3
    8 Deadlifts & 3 Floor Wipers

    Etc. etc.
    last round
    1 Deadlift & 10 Floor Wipers
    Run 200m

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