Monday, November 7, 2011.
warm up: 3 rounds
200m run
duck walk
goblet squat @ 18# x10
push ups x 10
strength:
back squat 5-3-1(+) | 75%-85%-95%
warm up @ 45x10, 65x5
working sets 115x5, 130x3, 140x10
wod: amrap 10 minutes
7 sumo deadlift high pulls @ 75#
12 body weight squats
run 200m run + 10# plate
4 rounds + 1 sumo dead lift high pull.
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