WU:
Run 400 @ 7mph
Dynamics
10 Push ups
10 Sit Ups
10 Pull ups
10 Squats
10 Dips
Half Moon
WOD:
Five rounds of
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round
15-20-25-30-35
Toward the end, I had to put the weights down a few times, and on squats I had to rest one end of the DBs on shoulders and press the other ends together in front of my neck to stabilize them and keep from dropping. Not sure if that is cheating or not.
CD:
Run 1.5 mi @ 7mph with 8mph kick at end (~12:30)
Walk 400 @ 4 mph
Yoga4
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