22 May 2014

Warm Up:
Run 400 m
Mobility
Inch worm
Scorpion
Iron Cross
Scapular push ups
Scapular pull ups

Strength:  5 x 5 Good Mornings (pick an appropriate weight)
3 x 2 per side Turkish Get Ups

WOD:
A:  10!1 Deadlifts (60%)
     1!10 Bar facing burpees

REST TWO MINUTES

B:  5!1 Rope Climbs
     5!25 Battle Rope Overhead Slams (reps go up in multiples of 5)

Rx2:  Less than 60% DL/Modified rope climbs