06-27-13 Thursday WOD

Warm UP
Samson
Cat / Cow
Hamstring Roll out
10 pullups
10 dips
15 mt climbers
x 2

Skill / Strength
GHD Situps
and Dips

WOD
5 Deadlifts (275/195)
25 Situps
x 5 Rds For Time

After Party
4 min max burpee

Tags: abmat, Birdtown lakewood, BodyWeight, bodyweight exercise, bodyweight exercises, burpee, burpees, cleveland, deadlift, dip, dips, Fitness, ghd, HIIT, lakewood, mt climbers, ohio, pull up, pull ups, pullups, push up, pushup, pushups, sit up, situps, WOD, Xfit