3 December 2015 – Usain Bolting

Warmup
3 rounds
150m Rowling
2 squat penalty for every metre over/under
10 under to overhead
10 lying twist

Strength
10 minute EMOM
ODD: 15 Pelvic Raises + Max Bike Situps
EVEN: 8 Deadlifts (60kg)

WOD
For Time

“Usain Bolt”

Row 600m
Run 400m
200 Double Unders
50 Hollow Rocks
Time: 13:30 (Rx)

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