WOD – 4-12-16

* Paleo power meals will be at the gym Wednesday to give samples 4pm,5pm,6pm.

 

hanging with the ladies on sunday!
hanging with the ladies on sunday!

WARM-UP
150m row sprint x 3 – rest 1:1
banded good mornings
barbell stiff leg DL
barbell RDL

STRENGTH
3 sets
A1. SA KB Press x 8 @ 20×1
A2. Side Plank x 30 sec
A3. back extensions x 12 @ 30×1

WOD
4 rounds for time:
10 Deadlifts (185/125)
12 KB OverHead Lunges (53/35)
14 Burpees onto a plate (45/25)
16 weighted abmat situps (45/25) (use same plate that using for burpees)