April 24, 2015
Warm Up-
3″ Row/Run
2RFQ:
10 Barbell DL
:30/side dynamic ankle work
10 Barbell Lunges
:45 glute bridge hold
Strength-
5RDS:
3 x Sumo DL @ 75-85%
10 x Barbell Box Step Ups AHAP
Each new set begins every 2:30, you have 2:00 to complete the work and a :30 bonus rest for each couplet.
WOD-
5 Squat Cleans 115/75, ADV= 135/95
100m Run
5 Squat Cleans
50m Single Arm Farmer’s Carry (Right Arm Down, Left Arm Back) 53/35
5 RFT
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