Friday 10/11/2013 WOD
Warm up
3 sets of
5 Inch Worms
10 Supermans
15 Hollow rocks
20 med ball partner sit ups
Dynamic Stretches
Strength/Skill
Dead lifts
3-3-3-3-3
Training (Met-con)
“Weekend at Bernie’s”
In teams of two complete as many rounds as possible in 15 Mins
400 meter ski
40 Dead lifts (225/155)
400 meter run
40 Seated partner med ball passes (20/14)
One partner works at a time. Split the work up down the middle.
The only time two partners are working at the same time is the partner med ball passes.
2013 10 10