May 16, 2014

5-16-14 WOD

20 CLEAN AND JERKS 95/65# 20 BURPEES 20 BENT OVER ROWS 95/65 (LOOK FOR BACK FORM AND SCALE AS NEEDED KNEES SHOULD BE SLIGHTLY BENT BAR COMES UP AND TOUCHES CHEST BACK DOWN SLOW) 20 BACK EXTENSIONS/ WEIGHTED GOOD MORNINGS 45/15 (EMPTY WEIGHT FROM BARS NO MORE BARBELL WORK) 5 ROPE CLIMBS (EXTRA CREDIT IS LEGLESS) SCALED 20 C2B PULLUPS OR 20 STRICT PULLUPS 20 WALL BALLS 20/14# 100 M FARMER CARRY 2-53/35 20 SUMO DEAD LIFT HIGH PULL WITH KB 20 MED BALL SLAMS 200 M SPRINT

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