11/29/2013

11/29/2013

Skill:

Cleans; focusing on first pull

WOD:

Deadlift
3-3-3-3-3
Increasing load for every set


Strength:

1) Work up to a 1x4 at 80% of your 4RM

2) 5x2@ 70% of 4RM

Cond:

3 Rounds

25 Wall balls

Without dropping the wall ball if the ball is dropped or if you stop moving you must complete 20 burpees at the time of dropping the ball or stopping and then complete the remainder of wall balls

rest :60 between rounds

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