10 Sept 2015

Warm Up:
Roll out
Lower and upper body lift prep

Warm up STO and deadlifts with partner

WOD:  "Half Sandwich"
With a partner, one works at a time:
80 Row (calories)s
40 Shoulder-to-Overheads, 155/105 lbs
80 Deadlifts, 155/105 lbs

Rx2:
135/95

MOD:
95/65

Cool down:
Legs up recovery position on wall 2 mins
Spend 3 minutes in yoga poses of your choice

SILVERS:
Roll out and mobility
Upper and lower body lift prep

WOD:  With a partner
80 cal Row
40 shoulder to overheads (35/45)
80 KB Swings (Russian)