11 Nov 2013

10 burpees

10 Kb swings (35 or less #)

10 KB deadlift”

10 goblet squats”

Samson Stretch/10 pass throughs with PVC

Strength:

Banded Sumo Deadlift 12 sets of 2 (50% 1RM and bands)

WOD:

15-12-9

Goblet Squats

Lunges with Barbell in Front Rack (L/R side = 1 rep)

Pull Ups

L1: 25/16lb KB barbell/pvc

L2: 53/35 KB 65/45 barbell

L3: 53/35 KB 85/65 barbell

5 min rest

L1: 1 min max KB Swings (choose weight)

L2: 50 KB swings for Time (53/35)

L3: 100 KB swings for Time (53/35)

Cool Down/Mobility:

Coaches Choice Upper Back/Neck