Thurs., Nov. 21, 2013

Warm-up:

5 min. Bike

Leg stretches against wall (LSS)

Lunges with GM

25 Air Squats

25 OHS with PVC

WOD:

For time:

15 Dumbbell burpee box-overs, 50 pounds, 24” box
315 pound Deadlift, 15 reps
205 pound Overhead squat, 15 reps
15 Pull-ups

CW: 13:07,  30# Dumbbells, 140# Deadlifts, 45# OHS

LW: 8:34, 20# Dumbbells, 95# Front Squats, 45# OHS, Supine Pull-ups