WOD 200613 - SATURDAY

WARM UP

PVC Warm Up

then

2 Rounds

100m Run

10 Alt. Shoulder Taps

10 Glute Bridge

10 Scap Pull Ups

S/S

12 TABATA

:20sec On :10sec Off

Push Through Crunches

Weighted sit up

Russian Twist

Handstand Hold

WOD

20 AMRAP PARTNER

400m Run (100m Sprints)

4 RDS "DT"

12 Deadlift

9 Hang Power Clean

6 S2O

alternating movements

RX: 115/75#

RX+: 135/95#