WOD 9/19/2014


Warm Up – Stretch

Strength – Deadlift

7min EMOM

3 Deadlift @ 80% 1RM

WOD

4min AMRAP

15 OHS ( 95/65)

10 Pullups

30 DU’s

Rest 2min

4min AMRAP

10 OHS (135/95)

10 Pullups

30 DU’s

Rest 2min

4min AMRAP

5 OHS (155/105/

10 Pullups

30 DU’s

** Pick Up where you left off**

Lt- WOD

4min AMRAP

15 OHS (65/45) ** Off Rack**

10 Pullups (banded)

30 DU’s

Rest 2min

4min AMRAP

10 OHS (75/45)

10 Pullups (banded)

30 DU’s

Rest 2min

4min AMRAP

5 OHS (95/65)

10 Pullups (banded)

30 DU’s

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