WOD 082916

What's the best movie you saw this summer?

11.2 Warm Up

Warm-up:

Run 800m or Row 1k or Airdyne 0.8 Mile

2 Rounds of:

10 Superman
3 Wall Climbs
10 Deadlift w/bar
6 Jumping Lunges

MOBILITY:

Calf & Ankle Stretch + Hamstring Stretch

Weightlifting

Change movement after Each Exercise

Five sets of:
Back Squat x 10 reps
Rest 30 seconds
Single-Arm Dumbbell Rows x 10 reps each arm
Rest 30 seconds
Heavy Kettlebell Swings x 10 reps
Rest 30 seconds
Dumbbell Shoulder Press x 10 reps
Rest 2 minutes

And Build as much as possible!

Back Squat

Back Squat x 10 reps

Rest 30 seconds

Bent Over Row

Single-Arm Dumbbell Rows x 10 reps each arm
Rest 30 seconds

 Kettlebell Swing  

Heavy Kettlebell Swings x 10 reps

Rest 30 seconds

Shoulder Press

Dumbbell Shoulder Press x 10 reps

Rest 2 minutes

 

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