Tuesday 13th January 2015

WARM UP: 

3 Rounds of 20 Walking Lunges; 10 Wall Air Squats; 5 Pull Ups; 100 M Run

then with the PVC do 30 Pass Throughs; 30 Over Head Squats; 30 Back Squats and 30 Front Squats

SKILL:

Sumo Deadlift High Pull : 5 x 3

Deadlift: 5 x 3

WOD:

EMOM for 12 Minute :

Odd Minute : 3 Deadlifts at 80% & 5 Burpees

Even Minute : 100 M Run

Rest 3 Minutes

then …

5 Minute AMRAP of:

100 M Run

Max Rep Push Ups

Score your Push Ups