WOD 6/11/14

Front Squat : 3 Rep Max


Romanian Deadlift 5-5-5-5-5


For time:
21 Squat Cleans, 135/95 lbs
21 Wall Balls, 20/14 lbs
3 Muscle-ups
15 Squat Cleans, 135/95 lbs
15 Wall Balls, 20/14 lbs
3 Muscle-ups
9 Squat Cleans, 135/95 lbs
9 Wall Balls, 20/14 lbs
3 Muscle-up


Straight Leg GHD 4×20


Kettlebell WOD 06/10/2014

In today’s workout, we will be performing “Russian Hockey Deadlifts”.  This isn’t a typical russian kettlebell exercise – it’s “Injury prevention by imperfection training”.  The intent is to lift with a relatively light weight, and it will strengthen your back for those times in your life when you can’t use proper lifting mechanisms.  It’s referenced…