03.27.2014

03.27.14
*
WARM-UP
3 ROUNDS; :60 IN LENGTH
WITH A PARTNER
MED-BALL THRUSTER BASKETBALL

FITNESS
3 SETS OF:
6 BACK SQUAT @ 20RM
REST :60
10 PUSHUPS
REST :30
10 PARALETTE PASS-THROUGHS
*strict rest

PERFORMANCE
1) 10 EMOM; 3 OVERHEAD SQUAT @ AHAP
*off the ground; goal is to move as much weight as possible within the 10 minutes.  Adjust load as you see fit. Failed reps do not count towards total; have fun and push


WOD
8 MINUTE AMRAP
-ASCENDING-
3-DEADLIFT @ 155/105
3-HSPU
6-DEADLIFT 
6-HSPU
......