WOD Wednesday 3-30-11

Warm Up

750m Row

25 Back Extensions

20 Good Mornings

15 Pullups

10 Wall Ball shots

Strength

Deadlift: 5-5-5-5-5

Begin at 80% of 1RM then increase each set. None of the five sets are "warm up" sets

Skill

Choose one of the following, do 3x10-15 not for time

a. Pullups

b. Ring Dips

then

Choose one of the following, do 3x10-20 not for time

a. GHD situps

b. KTEs

Post DL 5RM