1443 Monday 5/16/2016

Warmup
Ski 500m
2 Rounds
8 each arm DB Press
8 Ring Dips
8 GHD Hip Ext

Strength
3x5 Deadlifts
*Hold for 5 sec at the top of each rep. Clean grip.

WOD
Tabata - 8 Rounds of each (4 min)
20 sec work / 10 sec rest
Jumping Lunges
Dead Hang from Pullup Bar
2 KB Hold in Front Rack
Weighted Plank

REC
Run 1 Mile Outside or Row 2k moderate