10-9-13 Wednesday WOD

Warm Up
Row 350M
15 squats
15 good mornings
15 lateral leg swings (R=1)
stretch for Deadlifts – hamstrings and back

Skill/Strength
Deadlift Strength Program or 5×5 at 60 to 80% w/ Perfect Form

Partner WOD
Sprint, Burpees, Lunge Relay
Burpees = 5, 10, 15, 20, 25

Both partners start at home base
One partner sprints to the end of the gym, does the burpees and lunges to home base
Once back at home base, partner 2 sprints to the end of the gym, burpees and lunges home…etc

After Party
Let’s get INVERTED!!
Wheelbarrow carry – yep, WOO!!