7/1/17

A. Snatch Grip Tempo Deadlift (light) x 3 reps (:05 pause at mid thigh, above knee, and mid shin) *stand on 45# plate for this* rest2:00 x 5 sets
55#, 65#, 75#x3
B1. Suitcase Deadlift (stand on 45# plate) x 15 reps/arm rest 1:00 bt sides (25# per side)
B2. Single Arm Suitcase Carry x 50m/arm rest 1:00 bt arms (same weight as above) x 3 sets
C1. Serratus Wall Slides (with foam roller) x 6 slow reps rest :30
C2. Wall Angels x 6 slow reps rest :30
C3. KB Bottoms Up Waiters Carry x 100'/arm rest 1:00 bt arms x 3  sets
10#, 15# x2
+
21-18-15-12-9-6-3
Deadlift 95# (keep this slow and controlled)
Assault Bike Calories
11:05
Reset the bike each round
+
1 mile jog cooldown
(ran .7 mile directly after wod, then ran 1.3miles just a few hours later)