11 June 2013

Warm Up

20 overhead squats with PVC

20 alternating lunges

20 pullups

20 sit ups

200 meter run

30s Samson Stretch per side

Strength

Deadlift 3 sets of 10 at 50%-60% 1RM

WOD

EMOM Deadlift at 70-80% 1RM and dead hang pull up

Increase by 1 each minute 

(1 DL/1 Pull up, at minute 1:00 do 2 DL/2 Pull ups…etc to failure)