Wednesday, May 8th, 2013

Strength:  3x10-12 Deficit Deadlift Shrug (Link these together, do not let go of the bar after the shrug)

WOD:  9 Min AMRAP

Start with a 5 minute AMRAP of:

10 Deadlifts (225/155)

4 Pistols (2 ea. leg)

Then,  Row for Calories the last four minutes.  Each calories is a rep.  Write two scores on the board, the total reps of the 5 min AMRAP and the total calories rowed so you know where you were strongest and where you can improve.

REC:   400 Meter Banded Sprints