09.18.2012

17
Sep

09.18.2012

WARM UP: Push Ups and Lunges 

BUY IN:    KB Swing Gauntlet w/ Push Ups  2 x 5+3

STRENGTH: Deadlift 3×2 @ 100% 1 RM

WOD:

Max rounds in 12 minutes
5x Push-press (115#/75#)
10x KB swings (70#/53#)
15x Squats

Cash Out: 

3 x Pull Ups near max (Deadhang)

8 Responses

  1. Jessica Ayala

    Sooooo excited! DL @ 235lbs. Last time I did that weight was for a PR back in May 2011 before I pulled my back. WOD total rounds was 6+5 p.p. That 55lb KB was no joke. Really liked this WOD! See yall at 6am tomorrow!

      1. Scott

        Thanks Dick.
        Not working out in the basement, but at the gym at my office downtown 3-4 days a week most weeks schedule permitting.