WOD and Weekly Preview: Tuesday, May 6 ,2014

(A) 5 Minutes Soft Tissue and Athlete Specific Moblity Work with Rollers, LaX Ball, Bands(B)

(B) GymNASTY Mobility Warm-Up

(C) Barbell Drills: Front Squat, Back Squat, Deadlift, Good Morning

(D) Banded Deadlift 5RM in 18 minutes

(E-1) Performance

21-15-15-9

  • Russian Kettlebell Swings 1.5/1.0,
  • V-Ups

(E-2) Lean Machine

6 Rounds of

  • 10 Russian KB Swings 1.5/1.0
  • 10 Tuck-Ups or Sit Ups

(E-3) SWOL

8 Rounds

  • 8 Russian KB Swings 2.0/1.5
  • 8 Russian Sit Ups 35/25
  • 20 Seconds Rest

(F) Bent Over Barbell Rows 5x5