Recovery Day for 04 AUG 2016

Today is a recovery day but for you sadists out there that love pain every day of the week here is Saturday’s WOD for you.

 

Warm Up:

Complete as many rounds as possible in 5 mins of:

15 Air Squats

10 Kettlebell Swing (Russian)s

5 Push-ups

 

WOD:

The Lumberjack 20

For time:

20 Deadlifts, 275/185 lbs

Run, 400 m

20 Kettlebell Swings, 2/1.5 pood

Run, 400 m

20 Overhead Squats, 115/85 lbs

Run, 400 m

20 Burpees

Run, 400 m

20 Pull Up (Chest To Bar)s

Run, 400 m

20 Box Jumps, 24/20 in

Run, 400 m

20 Dumbbell Squat Cleans, 45/30 lbs

Run, 400 m

 

Skill session:

8 rounds, 20 secs per station, of:

Handstand Hold

Rest 10 secs

L Sit

Rest 10 secs

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