WOD 5/1/17

PRE CLASS WARM UP

3 Rounds

200m Row
12 Air Squats
10 Stiff Leg D/L (45)
8 Push Ups

STRENGTH

Back Squat – 4x5x80% 1RM

METCON

800m Run, then:

5 Rounds

8 Deadlifts (185/135)
15 Push Ups

Then, 400m Run

ADVANCED

800m Run, then:

5 Rounds

8 Deadlifts (225/155)
15 Ring Dips

Then, 400m Run

POST CLASS

2m Hamstring/leg
1m Squat Position