Friday - 12/07/17

A.) For time :

450m sandbag carry 80/60

160ft HandStand Walk

100m walking lunge

B.) Post WOD accessory - speed work

7 rounds - every 2 mins

30’ shuttle x 10

——————

C.) strength speed

Front squat -

15x1@65% every 45 secs

barbell row

-work up to a heavy set of 5

D.) Posterior accessory

3x13 one legged RDL

3x12 good morning

3x20 goblet sumo squat

E.) Strongman + conditioning

3 rounds

100’ farmers carry @ heavy

20 stone 2 shoulder  

10 strict defecit HSPU

20 toes 2 bar

30 cal AirDyne

-4 mins rest-