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Dead lifts and Metcon

By 08/11/2009No Comments

:startwod:

Warm Up

Run 1 mile or Row 2000 Meters

Workout of the Day (WOD)

Heavy Dead Lift 3 – 3 – 3

Rest as needed then:

5 Rounds for time:

10 Renegade Row / DB 30#M / 20#W
10 Dumbell Thrusters 30#M / 20#W
10 Wall Ball  20#M / 14#W
10 Pull Ups C2B Men / COB Women
250 Meter Row

 

Core Work

25 Knee to Elbows

:endwod:

Steven

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