11/23/2015

Strength
3" Deficit Deadlifts - on 45 plates
9 x 1 Rep @ 90% - 95% - same weight across the board
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Strength:  Weighted Pull Ups
9 x 1 Rep
*use bands if necessary or as before...far better to have a training partner assist
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WOD:  7 Min AMRAP
5 Left Hand Kettlebell Press - P 53/35, A 35/26, H 26/18
5 Right Hand Kettlebell Press - P 53/35, A 35/26, H 26/18
15 American KB Swings - P 70/53, A 53/35, H 35/2620
Ab Mat Sit Ups
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Recovery / Optional
3 Rounds NFT
100 Meter Farmers Carry 53/35
15 Wall Ball 20/14