WOD – 8-11-16

IMG_4872

WARM-UP
250m row x 3 rest 1 min
1 min bottom squat hold
10 banded good mornings
hip mobility

STRENGTH
3 sets
A1. KB goblet squat – HEAVY x 15 @ 20×1
A2. 8-12 HEAVY wall ball shots
A3. empty barbell good mornings

WOD
5 rounds for time
9 Deadlifts (135/95)
6 Hang Squat Cleans
3 push press