Friday, December 7th 2012

Strength

1) 5-3-1 Deadlift - week 2

2) Speed Deadlifts from the knees - 8 x 3 reps at 55% of your 1RM DL
* use blocks/boxes


Met-Con

"Kelly"
5 Rounds for time:
Run 400 meters
30 Wall Ball - 20/14 lbs
30 Box Jumps - 24/20"