Friday, Dec. 5, 2014

Ashylnn has impressive strength and mobility. One more week until we test your lifts. Get ready for some exciting PRs!

120514 WOD

A. In 5:00 with teams of two:

Partner 1) Run 100 meters + 20 double-unders

Partner 2) Weighted front plank (45/25)

B. Deadlift

75% x 5

85% x 3

95% x 1+

3 x 5 cobras between working sets

C. For time:

10-9-8-7-6-5-4-3-2-1

Power cleans (115/75)

Burpees

>> On-Ramp

For time:

10-8-6-4-2

Hang power cleans

Burpees