5 March 2013 – Heavy 3s

squatripp

Warm Up:

2 rounds: 25 jumping jacks, 10 push ups, 10 goblet squats (light kb or db)

Strength: Back Squat: 3,3,3,3,3 work up to a heavy 3

WOD:

5 deadlift (1.5 x bw)

10 pull ups

20 Burpees

30 Kettlebell swings (53/35)

40 Sit Ups

50 Lateral Jumps

60 Air Squats

Row 500m (run first if no rower available)

Run 400m

3-5-2013