WOD Wed 8-7-13

Published by mattdcfm at August 6, 2013

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Warmup:

600M Jog

Then: 3 rounds NFT

30 ft. unweighted death march

5 slam balls

5 slam ball deadlift

Strength: Snatch grip deadlift

7 sets of 2 reps for max weight

Conditioning:

AMRAP in 14 minutes

14 slam balls 30/20

14 abmat situps

10/15/20 M shuttle runs with slam ball

– Slam ball must touch the ground at start, finish and each turnaround

Cool Down:

1) Row 400M easy

2) Double LAX ball – sitting on box – 40 rocks L/R

3) Double LAX ball – glutes – 2 min L/R