Wednesday 7/30/14

 

WOD SHACK T-SHIRTS! 

 

"If you’re offered a seat on a rocket ship, don’t ask what seat! Just get on." –Sheryl Sandberg

1. "Diabolical Sevens"

7 Min Amrap:
7 Box Jumps
7 Pull-ups

- rest 3 minutes

7 Min Amrap:
7 Wallballs, 20,14
7 Burpees 

- rest 3 minutes

7 Min Amrap:
100 Kettlebell Swings, 55
1 push-up


2. Pull Accessory Work
 
3 Rounds:
20 Deadlifts, 155, 105
20 Romanian Deadlifts, 155, 105
20 Stiff-Legged Deadlifts, 155, 105
- 2 minute rest between rounds


Just to reiterate, Amrap means "as many reps or rounds as possible." The pull work should not be done for time but rather for completion.