December 14, 2016 

December 14, 2016

Warm Up-

3 RNFT (Easy Pace):

12 Cal Row

10 Spiderman w Reach

8 Walkouts (Inchworm in place with wide stance)

Then:

1 Round, with Barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Stiff Leg DL’s

5 Front Squats

Strength-

Every 90 Seconds for 7 Sets:

Back Squat

1st Set: 3 x 70%, 2nd: 2 x 80%, 3rd: 2 x 85%, 4th: 1 x 90%, 5-7: Find 1RM

Then:

Warm Up for Dead Lift, & follow above same above Sets until find:

1RM Dead Lift

WOD-

None (Strength only!)