06/17/2011

Warm-up;

3 minutes C2 as fast as you can. Rest 1 minute
2 minutes C2 as fast as you can. Rest 30 seconds
1 minute C2 as fast as you can.

Xfit WOD;

For time:
30 Sumo Deadlift High Pull 53 lb./35 lb.
30 Burpees to bumpers
30 Kettlebell swings 53 lb./35 lb.
30 Weighted situps 53 lb./35 lb.
30 Box jumps 24″/20″

Begin this workout and each minute on the minute, do 1 deadlift at approximately 80% of your 1RM. You can also choose to do power or squat cleans, but again, it must be at or above 80% of your 1RM. Enjoy!!

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