WOD 11.20.14 Thursday

Warmup

  • Run 300m
  • 50 Double Unders or 150 Singles

2x:

  • 10 Alternating V-ups
  • 10 Single Leg Bridges w/3 sec Hold (5/leg)
  • 10 Air Squats
  • 10 Banded Good Mornings

A. Deadlift

  • Find 1RM

B. AMRAP 14

  • 5 Deadlifts (255/175#)(185/95#)(95/65#)
  • 10 Air Squats
  • 20 Double Unders/100 Singles

C. EMOM 8

  • 10 Push-ups (advanced: 35/25# plate)
  • 10 Superman

D. CoolDown

  •  600m Run/Jog

 

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