8/30/15

Warm-up

3 rounds

20 DUs
10 Bodyweight Squats
10 TRX Rows
10 Lunges with Reach

Strength

Deadlift ME – Work up to 1 rep max

Jeremey (Previously 2 reps at 315) – 345

WOD
45-30-15 reps (or seconds) for time of:
GHD sit-ups
Hip extensions
L-sit hold (seconds) (Scaled to knees up)
Plank hold (seconds)

Time: 15:40

6/3/15

Strength

ME Deadlift 5×2 (315 lb)

WOD

Helen

3 rounds for time of:

400 m run
21 KB Swings (50 lbs)
12 Pull-ups

Result: 9:43 / 15:07 (Char)