14 Jan 2014

Warm Up:
Dynamics
3 x 10 Dowel Good Mornings
Squat therapy

STRENGTH:  5 x 7 Deadlifts (60%)

WOD:  Partner Up
12 min AMRAP
Farmer walk there and back (55/45) use dumbbells or kb's is TIMER
Double Unders

Cash Out:
Tabata Row


SILVERS:
Warm Up:
Tabata Row
Squat therapy
Mobility work

Strength:  5 x 5 Deadlifts

WOD:  Partner Up 10 Min AMRAP
Farmer walk (is timer)
Skipping

Cash Out:
Tabata Blue Line hopovers (lateral/side to side)