Pre:
10 min. MWOD (Voodoo Floss Legs)
Burgener Warm-Up
50 Sumo Deadlift High Pulls @20kg Plate
5 min. Handstand Practice
2 sets of 15 V-Ups
Practice a couple reps of the following...
WOD:
5 Rounds for Time of..
15 Thrusters @95lbs
15 Bar Facing Burpees (jump over bar after Burpee)
Post:
2 Rounds:
300 ft. Run w/ 20kg plate
100 ft. Ovhd Carry w/ 20kg plate
15 Back Ext.
10 min. MWOD Barbell Smash
Matt B: 15:27... used 48.3kg/106lbs b/c that is the weight I used last time, also more power output :)
16/5/11-17:47 w/95lbs
24/6/11-18:06 w/95lbs
7/2/12-16:09 w/ 105lbs/48.3kg
30/7/12-15:27 w/ 105lbs/48.3kg
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