May 1, 2015
Warm Up-
3″ Row/Run
3RFQ:
10 Barbell DL
:30/side dynamic leg swings front to back (ham and quad focus)
5-10 Strict Pullups
:45 wall sit w/ MB squeezed between legs
Strength-
5 RDS:
1x Speed Pull DL @ 85%+
10 x KB Swings (70/44)
*Each new set begins every 2:00, you have 2:00 to complete the work and a NO bonus rest for each couplet.
WOD-
5 Burpee Pull Ups
10 Pistols (Alt. Legs)
10″ AMRAP
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