27 February 2013; Wednesday Addams….

Wednesday

 Warm-up: 50 Single Jump Ropes, 10 Burpees, 40 Singles, 8 Burpees, 30 Singles, 6 Burpees, 20 Singles, 4 Burpees, 10 Singles, 2 Burpees

WOD1: 25 Burpees, Run to West Alabama and back, 25 Burpees

Skill: Deadlift

WOD2: 5 rounds of….

5 Deadlift (315/205)

7 Burpee Wall Balls (20/14)

9 Box Jumps

Cool Down: Rolling and Mobility, spend 1 minute each of Lower back, Hamstrings, IT Band, Upper back, and Quads