Warm-up: 10-15 Minutes of POSE running drills Workout: Five rounds for time of: Run 800 meters 9 Muscle-ups Lucas Zepeda 24:39, Russ Greene 25:44. Post time to comments. Powerlifting: A. Hang Squat Clean Thruster, 1.1.1. x 4 sets; Rest 5:00 B. Back Squat 5 x 2-3 reps @30×0; Rest 5:00 C1. Dumbbell Split Squat 3 x 8-10 reps/leg; Rest 1:00 b/t legs C2. Glute Ham Raises 3 x 10-15 reps @21×1; Rest 1:00 WOD Demo with Lucas Zepeda and Russ Greene video [wmv] [mov] [HD mov]
