Split ’em and Double Down

Warm-up
20 Barbell Back Squats
10 Barbell Overhead Squats
20 Barbell Deadlifts
10 Barbell thrusters
20 Burpee lateral jumps

Strength (15 minutes)
High Bar Back Squat
3-3-3-3-3

Spend 7 minutes rolling and stretching the quads and hamstrings

Double WOD
8 minute AMRAP
3 Deadlifts (75% of your 1 rep max)
10 Wallballs (20/14)

Rest 10 minutes

8 minute AMRAP
5 Overhead Squats
8 Burpee Lateral jumps

Games- 155,105
Regional-145, 95
Open- 135,85

biscoe

11/27/2013 @ 3:05 am

back squat: up to 355 x 3, 375 x 2
wod1: 5+7 @ 405#
wod2: 4 rds @ games
biscoe

11/27/2013 @ 3:05 am

back squat: up to 355 x 3, 375 x 2
wod1: 5+7 @ 405#
wod2: 4 rds @ games
Court

11/26/2013 @ 4:05 pm

What would be a good sub for the wallballs? I don’t have the room height for them. Maybe 45lb thrusters?
Court

11/26/2013 @ 4:05 pm

What would be a good sub for the wallballs? I don’t have the room height for them. Maybe 45lb thrusters?
Crowley

11/26/2013 @ 2:56 pm

warm-up: done
back squat: 275
wod 1: 7+3 @315#
wod 2: 4+9 @145#
Crowley

11/26/2013 @ 2:56 pm

warm-up: done
back squat: 275
wod 1: 7+3 @315#
wod 2: 4+9 @145#

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