WOD 6-8-15

Warm Up: 3 rds of…

Run 1 small lap

20 lunges

10 sit ups

10 push ups

Strength: Deadlift

* 5-7 reps @ 75%

3,1,3,1 Tempo

(3 secs up, 1 sec pause, 3 seconds down, 1 sec pause)

* 4 turkish Get ups (2 each side)

Rest 2 mins between 3 rounds

WOD: 10-1

Thrusters 75/55

Sumo Deadlift High Pull

Pull Ups

(15 min time cap)