25 March 2013; Pain Train…

Warm-up : 20 Pull-ups, 20 Burpees, 20 Airsquats

Strength: Back Squat 5 x 3

WOD: 4 rounds for time of….

10 Deadlifts 225/145

10 Wall ball 20/14

10 Kettlebell Swings 70-53/35

10 Hang Power Cleans 135/95

10 Knees to Elbows

Run to West Main/Audley and back

Use only one bar for the WOD, you must add and strip weights yoursef each round

Cool Down: 100 Sit-ups

3-25-2013

3-25-2013b