January 18, 2016

Warm Up-

3″ Row

2 RNFT:

10 Barbell Dead Lifts

:30 Banded Monster Walks

10 Barbell Front Squats

:30 Front Squat Bottom Hold

 

Strength-

Every 90 seconds for 5 Total Sets of each:

1st Movement: Dead Lift x 3 Reps (All Sets at 80%+.  Goal is to start at 80%, & add across)

2nd Movement: Bent Over Barbell Rows x 5 Reps AHAP

*Alternate Movements every 90sec

 

WOD-

In Teams of 2, where 1 works & 1 rests:

60 Front Squats 135/95

30 Burpees

60 KB Swings 70/44

30 Burpees

60 Pull Ups

For Time

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282