Fri 7-10-15

Posted on Jul 9, 15

Warm Up

2 rounds

10 russian twists w/ med ball

20 walking rdl steps

10 ab mat sit ips

20 cal row

10 glute bridges (each leg)

20 mountain climbers

 

WOD:

In teams of 2, complete 6 rounds (3 rounds each)

-sprint length of room

-10 burpees over the bar

-6 deadlifts (315/225)

-sprint back

* 12 min time cap

Rules- Rest the time it takes partner to complete, use 70% of team DL avg to scale. If only one person, rest 90s between sets.

 

Cash Out:

3 sets (not for time)

15 back extensions

15 v ups

45s plank each side

 

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