Thursday 05Dec13
Fitness
A1. RDL 3×5, rest 60 @70% of 1rm
A2. DB Strict Press 3×5, rest 60
B. 15 Min AMRAP:
Row 500m
25 Squats
15 Box Jump Overs (24/20)
5 Deadlifts (225/155)
Performance
A1. RDLs (to knee) 3×3 @22×1 @70%, rest 60
A2. Floor Press 3×10-12, rest 60
B. 15 Min AMRAP:
10 Shoot Throughs (single ct)
40 DUs
5 Deadlifts (225/155)
3 Wall Walks (chest touch)