WOD - Sunday, 11.30.2014

I hope everyone enjoyed a long, grueling endurance WOD Saturday. Olympic Lifting is getting some very positive feedback, I'm happy everyone is enjoying it so much.

Warm-Up

400 Meter Run

10 Pushups

10 Situps

10 Empty Bar Good Mornings

Take 10 minutes to work up to working weight for deadlift

 

WOD

In Pairs

20 Minute AMRAP

Partner A works While Partner B "Rests"

15 Toes to Bar

15 Pushups

200 Meter Run

*Partner B must hold the top of a deadlift 225/155 while Partner A works. Drop the bar, and your partner must stop (Bar can be dropped while partner goes for run). 

When Partner A returns from the run, Partner B must do 3 deadlifts before swapping roles.

 

Accessory Work

3X12 GHD Situps (not for time)