Workout for 1/07/2017

Weightlifting Conditioning, Long Duration

“The Tamale”
 For time, in teams of 2:
 150 front-racked bar lunges
 150 shoulder-to-overhead
 150 deadlifts

Execution: 2 bars per team. All work divided. 1 person moving, 1 person doing a hold as follows.

Lunges: Hold front-rack position
S-O: Holds bar overhead position
Deadlifts: Hold top of dead position
Load: 95/65 or 50% s-press 1RM 

After-Hour Accessory Exercise

Midline: Accumulate 100 Russian Twists with a med ball. 

After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment

Before: Wear wrist wraps & knee sleeves. Check 50% s-press.