WOD

WOD Thursday 6/14/18

“Ball & Chain”

2 rounds for time of:
25 Deadlifts, 185/135 lbs
50 Wall Balls, 20/14 lbs
50/35? Assault Bike Calories

Warm Up:
Rotating partners through 3 stations if necessary:
:30 seconds easy bike
:30 seconds active spidermans
:30 seconds air squats to medicine ball
:20 seconds medium bike
:20 seconds active samson
:20 seconds front squats with medicine ball
:15 seconds hard bike
:15 seconds mountain climbers
:15 seconds medicine ball thrusters
then
?Barbell Warmup?
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
(completed with empty barbell)

SUB for Bike-
Row 1000m
Run 1000m