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WOD - Wednesday, 8/17/2016

Mobility: Hips, ankles, knees

WU: Single leg KB deadlifts

6 x 6 (each leg)

10 KB swings between each set

Strength: Deadlift (18 minutes)

5 x 1 @88% of your 1RM

Conditioning:

7 Rounds for time:

7 Deadlifts (225/155)

14 Wallballs

Time cap: 18 minutes

Extra Credit: Biceps

"The Coach Joe Special"

With a barbell, perform curls as fast as you can

x 60 (30/20)

x 40  

x 20

rest :90 between sets or do it with a friend, "I go / you go style"

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