WOD 4.14.13

WARM UP:
*2 minute Achilles plank focus
*400 m run
PVC + OHS
*1 minute DeadHang

W.O.D.
2 total rounds and a 21 minute running clock allowing 1:1 work:rest for each Max Effort movement.

*Sumo Deadlift High Pull
*SitUp GetUp
*PullUp
*1-arm Push Press/switch @ :30
*Calorie Row
**3 minute rest between 1st and 2nd round – This is a challenge WOD – The objective is to perform at Max Effort in 1st round THEN match or surpass that work on your second round. NO SANDBAGGING!