6/14/13 "Gallant"

-Written by KC

Brad inspired by the Harlem Shake Pull Up in the middle of today's WOD.

It appears out kids posess special super powers!!! Check out Zane!

What a WOD today!! This was one of those days you will never forget...

Workout of the Day

Warm UP:

Dynamic Stretches

Barbell:

5 Sets of the following complex:

1 Snatch Grip Deadlift + 1 Hi Hang Snatch + 1 Full Squat Snatch + 1 Knee Stretch

Stay light work technique

Conditioning:

'Gallant'
For Time:
Run 1 mile with a 20/14 pound medicine ball
60 Burpee Pull Ups
Run 800 m with a 20/14 pound medicine ball
30 Burpee Pull Ups
Run 400 m with a 20/14 pound medicine ball
15 Burpee Pull Ups