9 October 2013

Warm Up

3 rounds: 

10 medicine ball cleans 

10 parallete lateral jumps 

10 ball slams 

10 toes to bar 

10 pull ups

samson stretch

Skill

10-50 GHD sit ups. 

 Review GHD and Plank.

WOD

5 rounds for max reps: 

1 min max deadlift at 80% 1RM 

1 min plank hold 

1 min rest