January 27th, 2012

Warm Up:

2 rnds:

25 arm swings

25 calf raises

25 squats

15 chin ups

1 min handstand hold

1 min plank

Strength:

Deadlift:

20 reps @ 40% max – 80#

10 reps @ 40% max – 80#

Rest 3 min then:

1-1-1-1-1-1-1 DL to max, rest 3 min between sets

Foam roll 5 min

WOD:

For time:

50 thrusters 65#

50 burpees

50 lunges holding 10# slam ball at chest level

50 sit ups

400m run