15 July 2013; “The Succubus”

Warm-up: Row 750m with the last 250m being an all out sprint…

Strength: The Succubus

Back Squat 3×5

Front Squat 3×5

Overhead Squat 3×5

WOD: For time…run Eastside Lap, 30 Pull-ups

Advanced WOD: Start with a 100 Burpee Deficit, you have 3 Attempts to Handstand Walk 100′. 1 ‘ = 1 Burpee …try and knock off all 100 or complete your penalty after the handstand walks

 

7-15-2013