Friday, May 3, 2013

Danielle and Betsy pulling 365# just because they can!!!

Arm/Leg Swings
Row 500m
Sit in the bottom of a squat for 2:00
Then
2x10 of:
Walking Lunge
DB Straight-leg Deadlift
DB Press

MOD (15:00)
Power Cleans & Pistols
Work on catching the Power Clean in a partial squat
Work on Pistols between your Power Cleans 
        
WOD
Conditioning
With a continously running clock:
Run 550m
Check the clock on the way in and then begin your 
8:00 AMRAP of:
 20 Ab-mat Sit-ups
 20 DU's
(Scale the Sit-ups and DU's to 10 to keep this WOD smoking)

Looking for lowest run time and highest AMRAP

For Rx+ run 800 m at the beginning, do Weighted Sit-ups (45/25) & DU's must be unbroken or start over.

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