Wednesday 11.04.15

Warm-up:

3 sets :45 second jump rope 10 good mornings w/ barbell or training bar 10 Overhead Squat w/ same bar

Deadlift: 5 @ 65% 5 @ 70% 3 @ 72% 3 @ 75% 1 + @ 85%

Single leg box squats: 3 x 5 each leg (HAP)

Toes 2 bar: 3 x 10 (try to string them together.. Work the skill!!)

Ring Dips: 3 x males=10/females=7

Metcon:

12 minute amrap 20/17 calorie row 15 push press (95/65) 10 kb snatch (53/35) 30 double unders/ 15 attempts