17 Jan WOD Jan 18th 2012
Warm Up: Run 400m, then dynamic movements and stretches of your choice. 3rds 3×5 of Good Mornings, Pull Ups and Leg Kicks
Strength: 3×5 deadlift-5 @ 65% 1 RM, 5 @ 75% 1 RM, 5 @ 85% 1 RM.
Work Capacity: 5 rounds. Every 3 minutes, perform the following…
5x Deadlift (50kg/30kg)
5x Hang power clean (50kg/30kg)
5x Front squat (50kg/30kg)
5x push press (50kg/30kg)
200m run
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