Todays Workout 13.05.14 - Deadlifts, Pull-ups

Strength

Every 30 secs. for 15 mins: 1 Deadlift @ 70% 1RM

 Max Reps x3 sets Strict Pull-ups

Metcon 1

5 Rounds For Time

10 Deadlifts (185)

10 Wallballs

10 Ring Dips

10 Wallballs

10 Deadlifts (185)

Metcon 2

10-9-8-7-6-5-4-3-2-1

Bar-facing Burpees + 5 Handstand Push-ups

(Do 10 burpees + 5 hspu's, then 9 burpees + 5 hspu's...)

WOD (Partner)

For Time:

Each Rows 2x 200m Relay (one person rows while other rests)

50 Deadlifts Total

Accumulate 60 Toes-to-bar (one performs T2B while other holds a handstand)

80 Partner Jump-overs (partner holds plank while other jumps over)

Accumulate 100ft Wheel Barrow

20 DU's each

30 Overhead Medball Lunges each