11/5/14 WOD


Mobility: Shoulders

Strength: 5×3 Push Press

SS: Split Squat with DB’s


6 min AMRAP

5 ‘heavy thruster (A: 115, I*: 75, N: 55)

5 Sumo Deadlift High Pull

20′ lateral shuffle, 5 round trips

Then: Rest 2 min

400m Run, rest,  200m Run

Push the runs!!


Coaches tip:  Make sure to touch the ground with your hand past each line during the Shuffle Sprint. You can also Scale Up to (A: 135, I*: 85)

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