WOD 23AUG14

Warm-Up: 2 Rounds of: Lunge walk door to Rig, 20 Hammer twists with a KB ( seated, legs up, touch KB left side then right), 10 Pull-ups, 5 – 5sec. superman holds.

Skill: WOD movement practice

WOD: (Sandy Hook) HERO “Victoria”

5 Rounds for Time:

10 – Thrusters 65/95 lbs

14 – Box Jumps 20″/24″

12 – Sumo Deadlift High Pull 65/95 lbs

12 – Burpees

27 – KB Swings (American) 35/45 lbs