January 30 & 31, 2013

1/30/13

CORE STRENGTH: 3 x 15 GHD sit ups

WOD: 100 burpees for time,  every minute on the minute complete 3 deadlifts

*after minute 10:00, finish burpees without deadlifts

 

 

OLYMPIC LIFTING WOD 

 

1/31/2013

STRENGTH: 5 x 4 (2/arm) Heavy Turkish Get Ups
* Work up to Heavy Working Sets

FOR TIME: 6 x 200 m run, 1 minute rest after each run

*1^st 100 m, must carry medball OVERHEAD (forward progress must be halted if ball is brought down from OH position). 2^nd 100 m, carry ball as desired.