July 21, 2013
Off
Warm-up:
Run 400 meters, Dynamic Stretches, then:
As a group:
Deadlift
EMOM for 5 min
3 Deadlift @ 75% 1RM
WOD:
Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min Jumping Pull-Ups
Run 400m
Rest
(Start each round exactly six minutes apart. Your rest period is whatever remains after the run.)
