29 Jan 13

20130130

Wednesday

Warm-Up:

Row 500m
5-10 reps, Leg-Overs to Pancake Stretch
10-15 reps, Hip Rotation
10-15 reps, Back Extension
10-15 reps, Wall Slides
Wrist Mobility Drills
10-15 reps, Air Squats
5 reps, 135/95# Deadlift
5 reps, 185/125# Deadlift
3 reps, 225/155# Deadlift
Up to 3 reps, 255/175# Deadlift

WOD:

Five rounds for time of:
275 pound Deadlift, 7 reps
30 Squats
7 Handstand push-ups

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3 Comments
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3 Responses

  1. Chris Chapman says:
    January 30, 2013 at 16:32

    6:52 Rx

  2. April Munson says:
    January 31, 2013 at 07:19

    14:30 (15# plate for HSPU)

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