6/11/2015

Warm Up
Bullet proof shoulders
– sidewinder 15-20 each side
– modified Y hold 15 seconds, twice each side
– 15 scap push-ups
– T’s, 5 reps then overload 3x
– W’s, 5 reps then overload 3x
For Time
10 deadlifts 225/155#
25 HSPU
10 deadlifts 225/155#
20 HSPU
10 deadlifts 225/155#
15 HSPU
10 deadlifts 225/155#
10 HSPU
10 deadlifts 225/155#
5 HSPU
Elements WOD
14 minute AMRAP
14 wallballs 20/14# @ 10/9
14 wallball sit-ups 20/14#
14 med ball cleans 20/14#
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