WOD 200810 - MONDAY

WARM UP

Stretch w/Coach

Hamstring & Hip Focus

2 Rounds

10 KB DL

2 wall walks

10 Supermans

30secs DU/SU

S/S

5x8 Sumo Deadlifts

Tempo 3030

(3 sec up , 3 sec down)

*build to moderate load

15 sec Hand Stand Hold between sets

WOD

FOR TIME

10-15-20-25-20-15-10

American KB Swings, 53/35#

Double Unders

TC: 13 MINS

Intended stimulus: High intensity and high volume. Push the pace!!