Saturday, 23 February 2013

WARM UP
· Row 1000m
· Mobility drills, bands, rollers, and/or lacrosse ball preparation for Deadlift, Squat, and Pull Ups - 10 minutes

STRENGTH
5 x 2 Top Pull Deadlifts @ 90% Deadlift 1RM – rest 90 seconds between each set

CONDITIONING
For time:
30 American Kettlebell Swings 32/24kg
30 Wall Balls 20/14#
30 Chest-to-Bar (C2B) Pull Ups
20 American Kettlebell Swings
20 Wall Balls 20/14#
20 C2B Pull Ups
10 American Kettlebell Swings
10 Wall Balls 20/14#
10 C2B Pull Ups


GORUCK PREP
3+ Hours Before or After CF WOD
15 Mile Ruck
8 bricks/5 bricks (approximately 40/25#)