WOD - 03/19/10

Mobility: DeFranco's Agile 8.

Work:
A. Deadlift - 50% 1RM; 8 sets of 3; rest 30 sec
B1. DB Push Press (40/30) - 15 unbroken; 4 sets; rest 45
B2. Row - max calories in 30 sec; 4 sets; rest 120 sec
C1. amrap Wall Ball in 90 sec; 4 sets; rest 60 sec
C2. Double-unders - 15 unbroken; 4 sets; rest 180 sec

Finisher:
Run 1 long lap @ 75% effort

"Unbroken" means no resting or fractioning reps
Wall balls: full squat and ball must clearly pass over the line
Four minute time limit if 15 unbroken double-unders isn't happening
Make reps count and get the most out of your rest periods