5/1/15 Friday

Performance

A. Every two minutes, for 8 minutes (4 sets):

30 seconds of Deadlift (155/95)

*Load should be somewhere around the 12-13 rep range on first attempt

B1. Seated Strict Dumbbell Press @ 2111; 10 reps x 3 sets, rest 60

B2. Ring Row @2111; 10 reps x 3 sets, rest 60sec

+

8 rounds of:

30 seconds of burpees

Rest 30 seconds

30 seconds of alternating 1-arm DB or KB Snatches (pick a weight that will allow you to get roughly 5/arm)

Rest 30 seconds

 

Competition

Wod will be posted at gym