August 22, 2013

JOE LIFTIN BIG WEIGHT AT WOD GEAR

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WOD X 3

Fitness:

For time complete the following:

1000m Row

25 Burpees over Erg

(Rest remaining time until 10 minutes)

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At 10 Minutes, complete 3 rounds of:

10 Deadlifts (225/135)

15 Wallballs (20/14)

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At 20 Minutes, complete 3 rounds of:

15 Box Jumps (24/20)

10 Pull-ups

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Performance:

For time complete the following:

1000m Row

25 Burpees over Erg

(Rest remaining time until 10 minutes)

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At 10 Minutes, complete 3 rounds of:

10 Deadlifts (275, 205)

15 HSPU

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At 20 Minutes, complete 3 rounds of:

15 Box Jump Overs (30/24)

10 Chest to Bar Pull-ups

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PERFORMANCE SUPPLEMENTAL TRAINING:

30 Minutes of Mobility