WOD - Sunday, 5.31.2015

Community Fitness (10AM)
Warm up 

1 arm farmer carry 35/25 200 meters 100/arm

Then

2 rounds 

10 Bulldogs 
10 deadlifts 75% wod weight
10 sit-ups

WOD

Partner sets the pace

200 meter single arm carry (100 out with left, 100 back with right) 53/35# 
other partner is doing 
10 deadlifts 185/115
20 sit-ups 
30 walking lunges 

Score is rounds of carries plus total reps.

Performance care  (11AM)
Warm up: Push up tripod x 10 Push up rotations x 10 Inch worm + 2 push ups x 5 Boot straps x 10 Hip opener jump switch x 10

Work out:

3 rounds 
Double KB overhead carry 60M 1 arm high pull x 8 each arm
 

3 rounds
Front rack walking lunge x 10 steps Strict press x 10  

3 sets per arm
1 arm suitcase deadlift x 10