warmup:
100 yard body weight walking lunge
10 horn squat
10 romanian dead lift
5/5 clean and jerk, from the ground
x2
WOD 1:
sumo dead lift
7 sets x 3 reps
first two sets are warmup,
then go as heavy as possible.
hold two bells in one hand if necessary.
WOD 2:
50 foot sled pull
30 russians
10 ring rows, feet on box
5 rounds or 20 minute cap
w 24
m 32
19.20, rx
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