11 August 2015

_MG_5344

Warm-up: With a partner, 12 Minute Cap

150 Burpees, 150 Double Unders, Break up however you’d like

Strength:  Deadlift 3-3-3-3 (Work up to a Heavy 3; Touch and Go ONLY!)

WOD:

4 Rounds:

500 Meter Row or 30 Calorie Assault Bike

25 Slamballs (30+/20+)

Cool Down:  3 rounds:  20 AbMat Sit-ups, 10 Air Squats

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