April 17, 2015:

Warm Up-

2RFT:

10 Straight Leg Burpees

200m Run

10 Reverse BarbellLunges

:30/leg Single Leg Glute Bridge

 

Strength-

5 Rounds:
3x Deficit (one plate) Dead Lift @ 75-85%
10 Alt Reverse Lunges (115/75)

*Each new set begins every 3:00, you have 2:00 to complete the work and a bonus 1:00 of rest for each couplet.

 

WOD-

20-15-10

Back Squat 135/95

Burpee Box Jumps

For Time

 

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