08.05.2017

WARMUP
2-3 ROUNDS
:30 IPSALATERAL DEAD BUGS
5-8 STRICT PULL UPS
25' SPIDER CRAWL TO ELBOW DROP
25' BROAD JUMP
25' SPIDER CRAWL TO LATERAL FLEXION AND EXTENTION
25' BROAD JUMP

LIFT
WORK UP TO HEAVY 5R/5L BACK RACK ALTERNATING LUNGES
MAX DEAD HANG AFTER EACH ATTEMPT

WOD
FOR TIME
WITH A PARTNER
100 KB FRONT RACK WALKING LUNGES (53/35)
25 BURPEES
100 KB PUSH PRESS
25 BURPEES
100 KB CLEANS
25 BURPEES
10 LENGTHS WHEELBARROW WALKS (10 EACH)
25 BURPEES