17 July 2013; “Tabata 4G”

Warm-up: Partner Burpee Pyramid. A does 1 Burpee, B does 1 Burpee, up to 7 and back down to 1

Strength: Set new Deadlift 5 rep max.  Add 5 to 10lbs to late June’s 5RM

WOD: Tabata 4G

1. Deficit Deadlift 225/155 RX. Deadlift will be done atop black 45# Bumper

2. Wall Ball 20/14

3. Slam Ball 30/20

4. Box Jumps 24/20″

Cool Down: Rebound Annie 50-40-30-20-10 Double Unders and Rebound Touch Jumps (Find a spot on the pull up bar 6-12 inches above your max extended reach. Touch it each time.)

7-17-2013