General Fitness Friday 8-1-14

Prep Work
50′ Inchworm push up
2X10 Drinking birds
2X10 Leg pumps

Strength
5X3 Pause dead lifts
You will do 2 Pauses during each lift.
1st pause will be 2″ off the ground
2nd pause will be just above the knee
Each time you pause you will hold for :02 seconds
15 Min time cap-Warm up quickly and find a weight that you can use for all 5 sets.( 60-70% of 1RM)

WOD
5 Rds For calories and reps
:30 Airdyne sprint
1:00 Burpee Box step up-No jumping
:30 Double unders
Rest 2-3Min

Cool Down
Post results of weights used for Deadlifts and reps per round to comments
Mobility

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