05052013

1st Session : 8am

A. Teams of 4 - :30 On / :30 Off

(Stations)

A. DB Squat Clean (40/30)

B. KB OH Lunges (53/35) - KB in 1 Arm

C. AD - Cal

D. HS Hold (wall)

***if person comes off wall, all stations on team must halt. Only can be working while whomever is on D is up in HS Hold.

Felt really good here. Stayed consistent throughout the workout. Was a fun one.  

REST 6 min

Partner up Guy / Girl

B. AMRAP 4

Rope Climbs

Kellie and I got 13 

Rest 4 min

Partner up Same Gender 

C. AMRAP 5 

30' Wheel Barrel 

60' Buddy Carry

Partnered with B and we dominated. Felt really good in this one. Wasn't nearly as rough on the shoulders as I thought it was going to be. 

Rest

2nd Session : Noon @ TUFF

A. Technique / Strength on strong man movements. 

Worked Yoke up to 500# and felt really good there. Def be sure to pull the yoke in instead of push. Worked better for me that way. Worked up to a 650# tire ad felt strong there as well.

B. Team WOD implementing movements 

2 rnds

50 pull-ups

14 tire flips - 550# tire

50 wall ball passes over the rig.