General Fitness Friday 2-6-15

Prep work
500m row
2X10 drinking birds
2X10 leg pumps

Strength
Dead Lift
Every 2 min for 12 min
5 Dead lifts @80-85%

WOD
1:30 Max Wall ball shots
rest 1:30
1:00 Max Wall ball shots
Rest 1:00
:30 Max Wall ball shots
Rest as needed

Then
50 Burpees for time

ACC Work
5X:30 Side plank

Cool Down
Mobility
Post results

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