WOD – 9/18/2014

Warm-up

  • Jog 250m
  • 7 each: burpee, pull-up
  • 60 sec hold: handstand, L-Sit
  • Movement Practice: Deadlift, Row

WOD

  • 5 min Team AMRAP
    • Row
    • Deadlift (135/95#)
  • Notes:
    • Run in 1-2 heats
    • Each member rows 1 min max effort, all others Deadlift max effort
    • Score is total distance rowed

Cool Down

  • Stretch

Executive Summary

  • Mode: Weight Lifting, Monostructural
  • Time: Sprint ( -Reps: Low (< 50 reps)
  • Scheme: Couplet
  • Priority: Time
  • Movements: Deadlift (W), Rowing (M)