Pete during the sumo deadlift
Medball clean progressions warm up
3 rounds
5 deadlifts
5 deadlift shrug full speed
5 front squats
5 shrug pull under
5 medball cleans
WOD
4 4-minute rounds of:
15 wall ball shots, 20/14-lb. ball to 10/9-foot target
30 medicine ball cleans, 20/14-lb. ball
Row for max calories
Rest 3 minutes between rounds.
Post calories rowed each round.
Stretch/Hydrate
