Warm up:
2 rounds of:
200m Row
100m Run
5 Walk outs
10 Squats
5 Hip rotations on both sides
5 PVC dislocates

Strength:
7×2 Front squats with 60 seconds rest between sets
(7 sets of 2 reps)

WOD:
3 rounds for time of:

12 Deadlifts (225 lb./165 lb.)
12 Push presses (135 lb./95 lb.)

Post front squat loads and WOD time to comments.

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Pull and grip strength progression, part 1, Gymnastics WOD

(Carl references a previous series about pull-ups – click here if you haven’t seen it!)

Post thoughts to comments.

Media:
Wednesday WOD, October 3, 2012

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