16.June.2014

A.

3 sets TnG deadlifts @ 4021 tempo, 8-10 reps per set. 

*rest 90 sec between sets

*choose a load you can maintain proper form/core stability with

*if you cannot maintain the tempo, stop this portion of the WOD

B.

5 rounds:

-10 toes to bar

10 push press (95/65)

* 5 min cap

rest 3 min

3 rounds:

-12 HSPU

-14 front rack lunge steps (95/65) *7 each leg

*5 min cap

rest 3 min

2 rounds:

-400m run

10 thrusters (95/65)

*5 min cap