400 Meter Run
60 Feet Power Skips
60 Feet High Knees
60 Feet Butt Kickers
60 Feet Carioca Right
60 Feet Carioca Left
60 Feet Inch Worms
60 Feet Bear Crawl
Strength: Dead Lift - 2 x 15 Reps*
*Ideally...on your last set, you'll be able to hit 15 reps at what you did when we did 3 X 12 two weeks ago.
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WOD: "300 Workout"
25 Pull Ups
50 Deadlifts 135/95
50 Push Ups
50 Box Jumps 24/20
50 Floor Wipers 135/95
50 KB Snatch 35/26 or dumbbell snatch
25 Pull Ups
Extra Credit
400 Meter Reverse Sled Pull 135/90
Floor wiper demo below...for those unfamiliar.