Friday 9/27/2013 WOD
Warm up
600 meter run
3sets of
30secs High knees
30 secs Inch worms
30 secs Spider-Man’s
30 secs Supermans
Dynamic stretches
Strength/Skill
Dead-Lifts
3-3-3-3-3
Workout prep
2 sets
3-5 HSPU
Training (Met-con)
For time
Ascending/ Descending Ladder
10,9,8,7,6,5,4,3,2,1
1,2,3,4,5,6,7,8,9,10
Dead-Lifts (225/155)
HSPU
SUB HSPU On box
Pike on Box
Scale load for Dead-Lifts
2013 09 26
11:17 (Deadlift 225lb, HSPU 1 ab mat)
This was fun. 12:21, 225#, 1 ab mat
13:13 (225 lb; 1 ab mat)