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Adeline chillin with Spealer

Pre-Wod:
2-3 Rounds (5 Minute Cap):
200M Run
5 Strict C2B
10 WallBall
15 Russian KB Swing

1 Round: Side-butt

2-3 Rounds (7 Min Cap):
5 OHS, Build to 55-60% of 1 RM
10 Good Morning
15 GHD Sit-Up

Workout of the day for Monday, May 4th, 2015:
A.
Overhead Squat:
5 @ 75% 1RM
5 @ 80% 1RM
5+ @ 85% 1RM

Complete a set of 5 OHS every 2 & 1/2 minutes for 6 rounds (15 minutes). Pick a Goat to Superset with.

B.
10 Min AMRAP:
9 dumbbell thrusters, 35/25-lb
15-foot rope climb, 1 ascent (Sub: 3 Strict Chest-2-Bar, or 24 Second Chin-Up Hold, 5 Supine Ring Rows)

“After Party”
800M Run
Accumulate 2 minutes Weighted Plank
1 Minute Super-Couch, each side
1 Minute Bent Leg Hamstring

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