WOD 04/16/14

Strength: Sumo Dead Lift

3-3-3-3-3-3

Benchmark WOD: “MARY”Image

20 Minute AMRAP

5 HSPU

10 Pistols (alternate legs on each rep)

15 PLU

The Air Force troops selected for their 11am WOD…  >>>>>

15 Rounds.

1 Lap (ie: 375 yd run)

5 HSPU

7 PLU w 25# DB

9 PU w 45# plate

12 SU

Everyone finished in 60-65 minutes.  Thats 3.5 miles of running, 75 HSPU, 105 Pull-ups with a 25# DB between the feet, 135 Push-ups with a 45# plate on the back, and 180 sit-ups!

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