WOD 9/20

WARM UP: Run 200m or Row 250m
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups GHD
10 Back Ext. GHD
5 Dips
5 Pull ups

Agility Work: 4-rounds Cone Drill and 1-Agility Ladder

WOD:
‘Lumberjack 20’

For Time:
20 Deadlifts 275/225 lbs
Run 400m
20 KB swings 2 pood/1.5 pood
Run 400m
20 Overhead Squats 115/85 lbs
Run 400m
20 Burpees
Run 400m
20 Pull-ups (Chest to Bar)
Run 400m
20 Box jumps 24/20″
Run 400m
20 Dumbbell Squat Cleans 45/25 lbs
Run 400m

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