WEDNESDAY 10-7-15

Warm-up:15min

  • Kettlebell Warm-up

10 reps each hand of the following:
Russian Swing
Clean & Press
Snatch
Sots Press
Windmill
Turkish Get-up

Metcon:20min AMRAP

  • Form: Metcon (AMRAP - Rounds and Reps)

400m Run
AMRAP Deadlift (record weight)

score runs as rounds and reps as total number of DLs

  • Cons: Metcon (AMRAP - Rounds and Reps)

400m Run
AMRAP Deadlift BW/.75BW

  • Int: Metcon (AMRAP - Rounds and Reps)

400m Run
AMRAP Deadlift 1.5/1.2 BW

Cool-Down / Mobility 20min
https://youtu.be/JoAj6frTsSs