WOD – 10/27/2014

Warm-up:

Jog 250m
30 Single Under
30 Double Under
7 each: PVC Deadlift, PVC Snatch, Small Tire Toss
60 second holds: L-Sit, Plank
Movement practice

WOD:

Strength:

Deadlift Ladder
Reps: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Male Weight: 95 + 20#/step (max 275#)
Female Weight: 85 + 10#/step (max 175#)
Advanced: Additional 20# (male) or 10# (female) per step

Add-on:

For time (team)
-20x Tire Flip
-Snatch (75/55#) [Advanced: 115/85#]

One athlete completes 20 tire flips, others Snatch. Switch and repeat as a team.

Cool Down:

Stretch