Friday (2016MAY13)

WOD:

2 Rounds:

30x DB Thrusters (35/25#)

30x Deadlifts (225/155#)

30x Burpees (6″ Target)

SPEED:

10x EOMOM

100M Sled Sprint (70/45#)

Weightlifting:

Warm up w/ OH Squat Variation

1RM w/ 5sec Pause, then 70% x 3- 1st rep paused

Front Squat w/ Belt

1RM

Snatch + Hang Snatch

1RM, then 90% x 1

Cardio

Do CFWT WOD or Speed work

GHDs 3×8

Mobility