2013-04-29

STRENGTH
Shoulder Press
4 x 5 @ 40%
5 @ 50%
5 @ 60%

WOD
2 Rounds for time:
EMOM

2/1.5 pood Kettle Bell Swings, 30 reps
Rest 1 min

20/14# Wall Balls, 30 reps
Rest 1 min

75/55# Sumo Deadlift High Pull, 30 reps
Rest 1min

*The initial penalty for not completing any of the required 30 reps in the allotted 60 seconds is a 1,000 meter row. Every subsequent failure is an additional 200 meters.

Total:
1st rd 30 wall, 30 @ 1.5 pd kb, 20 sdhp
2nd rd 21 wall, 20 @ 1.5 pd kb, 20 sdhp

1600 meter row