5 Feb 2015

Warm up:
Dynamics
single leg romanian deadlifts with kb
couch stretch
scorpion
iron cross
banded hip openers
no load good mornings
inchworm

Wod:
3 min max cal row
2 mins max reps Deadlift (225/155)
1 mins max reps DU
Score is total reps, each cal equals one rep

Rx2: Deadlifts 185/125

MOD:  Less weight and DU Attempts

Cash out:
Tabata air squats

Silvers:
Deadlifts

WOD:
Fight gone bad style 5 stns, 1 min each stn, rest 1 min after 5
1) wall ball or mods
2) kb deadlift
3) box step ups or jumps
4) low bar push ups
5) row calories