24 July 2016

To learn more about Wood   click here

To learn more about Wood click here

Article: To learn more about Wood click here

Warm-up
Run Around Bldg (~400m)
Row 500m, or
Bike 1km

5-5-5-5 (x 2-3)
Empty Bar:
Muscle Clean - Front Squat - Shoulder Press - Thruster

Sumo Deadlift High Pull - Technique Progression
1. Sumo deadlift
2. Sumo deadlift shrug, slow
3. Sumo deadlift shrug, fast
4. Full Sumo Deadlift High Pull

Mobility
Calf S&F (kettlebell)
Gecko Stretch
Banded OH Distraction

Metcon
Wood (Time)
5 Rounds for time of:
400m Run
10 Burpee Box Jumps, 24"
10 Sumo-Deadlift High-Pull. 95#
10 Thrusters, 95#
Rest 1 Minute

In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011

To learn more about Wood click here