Wednesday June 8, 2016

(Practice/Metabolic Conditioning)

Warm-up: (15 min)

SOD

Deadlift w/ Shoulder Shrug at top: 5 x 3^ Each Deadlift has 3 Shoulder Shrugs (start at 70-75%) (20 min)

WOD

For time:
10 American Kettlebell Swings (70/53)
200 Meter Run
10 American Kettlebell Swings (70/53)
400 Meter Run
10 American Kettlebell Swings (70/53)
600 Meter Run (400m loop and then out to the fence and back)
15 Wall Balls (20/14 at 10/10)
400 Meter Run
15 Wall Balls (20/14 at 10/10)
200 Meter Run
15 Wall Balls (20/14 at 10/10)