Warm-up: 400 Meter Indian run 4 Rounds: 2 Parallette shoot throughs 4 Sots press 6 Ring rows Workout: Five rounds for time of: 15 foot L-rope climb, 1 ascent 5 Parallette handstand push-ups 45 pound barbell One-legged overhead squat, 10 reps For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs. Post time to comments. Compare to 110706. Powerlifting: A. Clean and Jerk 1.1.1. x 4 sets; Rest 5:00 B1. Sumo Deadlift 4 x 1-2 reps @22×1; Rest 2:00 B2. Russian Kettlebell swings 4 x 15 reps; Rest 2:00 C. Barbell Good Mornings 5 x 10 reps; Rest 1:00 WOD Demo with Lucas Zepeda and Matt Bischel – video [wmv] [mov] [HD mov]
