4 rounds
2 Turkish get ups with KB (per side), increase weight (20, 25lb)
10 lunging shoulder dislocates
pigeon each leg
WOD#2
6 rounds
8 burpees
200 meter run
My Time: 9 minutes and change
WOD#3
10 minutes of 25 meter tire drags
First 5 minutes I had a 45lb plate in my tire
Second 5 minutes we were told to drop down to a 25lb plate
Working with two other guys, I had a tiny rest but still wanted to puke not to mention my tight hammies!
WOD#4
4 rounds
10 single legged deadlifts, 5 each leg (45lbs, 65lbs)
10 weighted sit ups (25lb plate)
10 KB slashes (5 each side)
60 second plank hold
WOD#5
3 rounds
Roll on AC joint with ball
Mantis stretch
HUG stretch
My hanmtrings are killing me from the dreaded deadlifts from Operator Ugly and I'm sure they will be even more sore after the tire pulls and single legged deads today. I'm taking the next two days off to recover. I need more recovery and rest!!
