130405 ~ Deadlift & Wall Balls

130405 ~ Deadlift & Wall Balls

Strength:

Deadlift

2 reps every 30 seconds for 5:00 @ 70-75%
(22 total reps)

Buy In:

3min ME BB Turkish Getup.  **Heaviest Possible**

Conditioning:

3 rounds for time of:

400m run
25 Wall Balls 20/14
15 KB Snatch (50/35)

Cash Out:

2 x ME Ring Dips

2 x ME Ring Rows

2 x ME Ring Push Ups

***For Open Competitors Only**

A. 15-20 min Recovery Row

B. 5 - 10 Min C2B Pullup Practice

C. Three sets, for flow and efficiency, of:

5 Thrusters (100/65)

5 Chest-to-Bar Pull-Ups

D. Foam Roller and Mobiity!

Last Open WOD of 2013!! Let's go out with our heads held high!!!

Go Canucks!!

 

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