Thursday 12/26/2013 WOD
Warm up
3 sets
5 Knees to elbows
10 Alt Lunges
15 hollow Rocks
3 negative HSPU
Dynamic Stretches
Workout prep
Deadlifts
3-4 sets to build up to workout weight
Strength/Skill
6 Min EMOTM
10 Push ups + 5 Deadlifts @70% of 1RM
Training (Met-Con)
5 Rounds
4 Min AMRAP
15 Push Presses (115/85)
10 Pull ups
Max Wall Balls (20/14)
3 min rest between each round
Score is total number of wall Balls
Carissa AKA The Honey Badger and Bronagh AKA “The Sheriff” going head to head on some wall balls.
2013 12 25