Warm-up: 4 Minute Row 30 Second @ easy pace 10 Second @ sprint pace 3 Rounds: P1: 3 Med ball squat clean wall ball shots P2: Rest Workout: Five rounds for time of: Run 600 meters 95 pound Squat clean thruster, 15 reps Post time to comments. Powerlifting: A1: Shoulder Press 5 x 3-4 reps @21×1; Rest 3:00 A2: Deadlift 5 x 3-4 reps @11×1; Rest 3:00 B1: HSPU 5 x amrap; Rest 1:00 B2: Weighted Back Extensions 5 x 8-10 reps; Rest 1:00 WOD Demo with Laura Dziak – video [wmv] [mov]
