Warm-up: Going to be moving fast in the workout today so get a solid warm-up in. Warm up with a 1 mile run before three sets of 10 push-ups, 5 pull-ups and 5 thrusters. Stretch out those shoulders and the lower extremities before setting up for the WOD.
WOD: �Don�t make me mad�, score by total reps.
3 rounds of
1 minute L-pullups, 1 minute off
1 minute of 50 lb kettle bell or dumbbell swings, 1 minute off
1 minute of 45 lb thrusters, 1 minute off
1 minute of burpees, 1 minute off
Strength: 5 x 5 deadlift
Endurance: Rest
Coach�s comments: Equipment needed- Olympic bar, weight, kettle bell, dumbbell and somewhere to do pull-ups. Just strength and the WOD today. After working that back today, roll out with a foam roller or just simply stretch. Start taking care of your body now and dial in that recovery.
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