6-01-13

Warmup

400m run

Dynamic ROM 

Hamstrings and Hip Swings

 

Strength

Dead Lift

5x3  

*use same weight for each set

Good Mornings

5x8

 

WOD

4 Minute AMRAP

10 Push Press. 95/65

10 Pull-ups

 

Rest 4 minutes

 

4 Minute AMRAP

10 KB swing. 53/35

10 Hand Release Push-ups

 

 

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