PR WoD for June 28th, 2013

Group: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions

Strength: 20’ to find 1RM Deadlift

WOD: 11’ AMRAP
20’ Heavy Sled Pull (120#/85#) a) 90/60  b)  75/55  c) <= 55
20’ Prowler Push (180#/125#) a) 135/95  b)  95/65  c) <= 65
3 Rope Climbs a/b) 9 Rope Progressions c) 3 Rope Progressions
20 Alternating Sledgehammers (16/10) c) 10 for Guys, 10 Alternating @ 10lbs

MOB: Roll Posterior Chain / Quads; Lax Shoulders

Coach’s Tip: We have been picking up heavy stuff from the floor ALL MONTH, if you haven’t noticed. I expect, nay demand, PRs from everyone tomorrow! 😉 Would like you to find your current 1RM Max with 5 minutes or so to go and then rest adequately for 1 or 2 PR attempts. Good luck tomorrow! I’m looking forward to great results!. Dialing the gravity down in the building in 3-2-1…

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