Thursday 4-11-13

 In WODs

Warm Up

1000m Row

Hamstring and Hip Mobility



Slam Ball


I. Strength: 5×5 Deadlift

II.  Teams of 2:

100 Burpees

100 Slam Balls (20/18)

100 Ab Mat Sit Ups

100 Double Unders

 *Reps are team totals.  One team member is working at a time.  The other team member is Deadlifting (275/165) for reps.  At the end, 2 seconds is taken off the team’s time for every deadlift completed.


Travel WOD

5 Rounds

20 seconds mountain climbers

20 seconds squats

20 seconds rest


Mobility WOD

10 minutes of Compression and Tack flossing to warm up and recover from deadlifts:

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