October 26, 2012

Paula Jager
Friday, October 26, 2012 - 11:08
Friday, October 26, 2012

HOW MANY MINUTES IN THE METCON

Warm Up: 200m run, 100 later shuffle (switch half way),100 m alt high knee/butt kicks
every 25m, 10 sdhp,  1 min OH squat hold w/pvc.

Skill Focus: DEADLIFT
Warm up to working weight

WOD

21 deadlifts 225#/155#
9 dead hang pull ups
800m run
15 deadlifts
15 dead hang pull ups
400 m run
9 deadlifts
21 dead hang pull ups
200 m run
For time