04/19/2013

Warmup:  Row 500 or Run 400, Squat and Front rack position mobility 
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Strength:
Front Squats 5 x 3 reps @70-80%
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WOD:  For Time:
3 Rounds of
7 Deadlifts 225/135
7 C2B Pull Ups

then directly into

3 Rrounds
14 Sumo Deadlift High Pulls 95/65
60 Feet of Broad Jumps 

then directly into...

60 Feet Barbell Overhead Walk  95/65 

then directly into...

120 Foot Sprint 

*Barbell OH Carry and Sprint will be done outside