5/22/15 Friday

Performance

A. 3 Deadlifts; Every 90sec x 8 sets

*build to a tough 3 reps…not a 3RM

B. Dimmel Deadlift; 20 reps @ 45% of toughest weight above x 3 sets, rest 60sec

C1. GHD Hip Extensions @ 20×1; 12 reps x 2 sets, rest 10sec

C2. GHD Situps; 15 reps x 2 sets, rest 2min

 

D. For time:

75 Double Unders

50 Wall Balls (20/14 lbs)

25 Burpees

50 Wall Balls (20/14 lbs)

75 Double Unders

 

Competition

Wod will be posted at gym