13 Feb 2014

Warm Up:
Tabata Row
Squat therapy
Burgener
3 x 2 High hang Pull/muscle/dynamic with bar
Mobility

WOD:  With a partner complete 3 rounds each, one works while one rests(except on tires):
5 Tire Flips
5 Hang Power Clean (70%)
10 Front Squats (60%)
Row 250m

*while this workout will be for time, there may be multiple partner groups having to use the same bar/weights so let's remember that teamwork makes the dream work!*

Cash Out:  (if time)
Tabata V Ups

SILVERS:
Same warm up as above minus Burgener and pulls

STRENGTH:  5 x 5 Back Squats

WOD:  With a partner complete 3 rounds each, one works while one rests (except on tires):
5 Tire Flips
5 Sumo Deadlift High Pull
10 Goblet Squats
Row 250 m