Excited about this one. First we will warm up with Mike Burgeners junkyard dog warm up.

Then get into our SWOD Of:

Banded deadlifts at 50% of your 1RM at 12sets of 3 reps. This will be with accommodating resistance and per formed with speed.

WOD – Team ABdomination:

100 pushups
150 Leg tosses
200 get ups

This is to be performed between the two partners…for time.

3 replies on “W.O.D. Wednesday 9-26-2012”

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