WOD Wed 5-22-13 “Elizabeth”
May 21, 2013
WOD Fri 5-24-13
May 23, 2013

WOD Thu 5-23-13

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How bad do you want it?  Passion for life and for doing something well is achievable no matter who you are.  Your deadlift could be 485 or 85 and as long as you are giving your best effort the results will be worth it.  

Never use where you are as an excuse for not moving toward where you want to be

Warmup:
50 Doubleunders or 3 minutes DU practice
 10 x drinking bird stretch each leg
3 rounds not for time
5 Wallball shots
5 Burpees
5 Barbell deadlifts
 
Strength: Deadlift
Every Other Minute (EOM) for 14 minutes:
7 reps as heavy as possible with perfect form
 
Conditioning:
5 Rounds for time
10 Toes to bar
10 Power Snatch 75/45
10 Wallball shots 20/14
 
Cool Down:
1) 100M walk/stretch
2) Unweighted deathmarch 30 ft
3) Walking toe touches 30 ft
4) Cat pulling tail – 2 x 30s each leg
5) Seated Figure 4 – low back and lat stretch 30s each leg