Friday May 3rd 2013

Erica

WOD

Prep…
3 Sets (not for time)
200 Meter run
10 PVC pass throughs
1 Turkish get-up (each side)
3-5 Muscle ups or 7 pull-up (strict)

A. Sumo Dead-lift @ 55-60% X 4 reps X 8 sets
– rest :60 sec

B. Bench press @ 60-65% X 5 reps X 8 sets
-rest :60 sec

C. In teams of two, with one person working at a time…
2 Rounds
2 Min max rep Tire flip (big/small)
2 Min max rep Ring dip
2 Min max rep Axel bar shoulder to overhead (155/110)
2 Min max rep Air squat
rest 1 min
– Score is total reps