12/23/2013

Warmup:  500 M Row and or Line/Agility drills, Mashing/Mobility

Minimum of three warmup sets before increasing load.  We'll discuss as you go but you should have a pretty good idea of your lift #'s leading up to a 1 Rep since you have 3 Rep #'s from last week.
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Strength:
1 Rep Max Deadlift

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For time:

75 Double Unders 

20 Box over Jumps 24/20  

25 Vertical KB Swings 70/53  

30 Pistols

100 Meter Sandbag Run 70/45

or

10 Min AMRAP:

25 Double Unders

25 Air Squats