160406

Pre-Wod:
Dynamic Group Warm-Up


Workout of the day for Wednesday, March 6th, 2016:
2 Rounds of Deadlift:
65% x 5
70% x 5
75% x 5+

Complete a set of 5 Deadlift every 2 minutes for 6 rounds (12 minutes). Pick a Goat to Superset with. The goal on the plus set is 12-15 reps. If you can easily get 15 reps, increase your 1RM and recalculate your percentages. If you cannot get 12-15 reps, lower your 1RM and recalculate your percentages.

For Time (5 minute cap):
60 Bar Facing Burpees

Sweat Sessions for Wednesday, March 6th, 2016:
12 minute AMRAP:
15 Dumbbell Thrusters
200M Run
25 Bent-Over-Row

12 minute AMRAP:
40 Goblet Squat
30 KB Lunges
200M Farmers Carry
10 Burpees