15.05.27

ArxLite

w/ a partner

3,4 or 5 Rounds For Time:

100′ Farmer’s Carry

20 Hanging Knee raises

100′ Bear Crawl

20 Superman

100 Jump Rope

WOD

1. Barbell Conditioning
Teams of 3 (1 athlete works at a time):
With a running clock…
A. In 7 mins complete:
50 Back Squats, 135/95
50 Back Squats, 185/135
AMRAP Back Squats, 225/155 in remaining time.
Back squats can be taken from a rack.

Rest 3 minutes

B. In 7 mins complete:
50 Strict Shoulder Press, 95/65
50 Strict Shoulder Press, 115/80
AMRAP Strict Shoulder Press, 135/95 in remaining time.
Presses can be taken from a rack.

Rest 3 minutes

C. In 7 mins complete:
50 Dead Lifts, 185/135,
50 Dead Lifts, 225/155
AMRAP Dead Lifts, 275/185 in remaining time.

Presses can be taken from a..wait a second 😛

Mobility Work

• 20  Back Leg Swings 
• 20 Front Leg Swings 
• Hold Right Side Split 3 Minutes
• Hold Left Side Split 3 Minute