29SEP2016

1. Warm Up
4 min AMRAP
5 Burpee
20 Romanian Deadlift 65/45
20 Push Press 65/45
REST 1 min
3 min AMRAP
10 Air Squat
15 Medicine Ball Squat Clean 20/14

2. Strength
Perform A and B as a super set, resting 2-3 minutes between sets

A. 5×3 Deadlift with tempo 3232 (3 up, 2 top, 3 down, 2 bottom)
@ AHAFA (as heavy as form allows)

B. 5×3 Strict Press with tempo 3232, @ AHAFA

3. Skill
20 Banded Pull aparts
3×10 Unbroken sets Barbell Curl, no more than 75 lbs
3×5 Strict Pull Up, banded if needed
25 Scapula Retractions while hanging from bar

Posted in: WOD

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