150114

Pre-wod:
3 Rounds:
3 Inch-Worm-Up-Dog
10 Lateral Lunge
10 Strict C2B
10 Ring dips
10 Good Morning
10 GHD Sit-Up
5 Deadlift (Build: 40/50/60%)

Workout of the day for wednesday, January 14th, 2015:

A.
Deadlift, 2 Rounds:
80% x 3
85% x 3
90% x 3+

Complete a set of 3 Deadlift every 2 minutes for 6 rounds (12 minutes). Pick a Goat to Superset with.

B.
“Flight Simulator” (12 Min Cap)*
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Sets must be performed in consecutive Double Unders with rest between each set.

*If you cannot perform 50 consecutive double unders do:
“Annie”
50-40-30-20-10
Double Unders
Sit-Ups

C.
10 Inch Worm with Hollow Hold
10 Hollow Arch Rolls
10 V-Ups
10 Alternating Leg V-Up
50 Partner Leg Push-Downs

Post Wod:
90 Seconds Per Side: Super Couch Stretch
1 Min per Side Partner Ankle / Soleus Stretch

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