WOD 03/30/2015

Warm Up / Positioning Drills

w/ an emptybarbell 45/35

5 Min AMRAP -Not looking for a lot of reps - just perfection

10 Stiff Leg Deadlifts - to mid shin
10 Muscle Cleans
10 Front Squats
10 Push Press
10 Back Squats

Strength:

Back Squats 5 x 5 reps E3M - (every 3 Mins)  
Shoot for around 75% of your 1 Rep
*This will be on a clock

WOD:  5 Rounds - As Fast As Possible

10 Burpees
15 Wall Balls 20/14

Rest exactly 3 Mins then:  5 Rounds - As Fast As Possible
5 Burpees
10 Wall Balls 20/14
----------
**  You will need more than an hour in the gym to get to the below work.
Extra Credit / Accessory Work

1 x 400 MeterSled Pull 90/45
4 x 200 MeterSprints (rest 2 mins between efforts)