January 21, 2014 WOD

Warm-up: Buy-In 30 sumo-squats

10 Burpees (control push-up portion here, don't simply slam down)

10 PVC Shrugs

10 PVC Scarecrows

8 minute AMRAP

Strengthcon: 12 Minute Cap

4 rounds of:

6 RDL's (185/115)

18 American Kettlebell swings (53/35)

6 Russian Twists with Kettlebell (right-left equals one rep)

Metcon: 15 Minutes

Every minute on the minute

 

The weight will be 95/65

10 sumo deadlift high pulls (5 minutes)

10 push press (5 minutes)

10 bent over rows (5 minutes)

But there's a catch! You can't let go of the bar for the whole fifteen minutes! Everytime you let go of the bar you will have to run 200M after the time cap (for example, let go 3x you will run 600M)