Friday, Yannuary 10, 2014

Buy In: 12 Reps: cat/camel, bridges (from bench use sand bags or weighted barbell), side-lying bridges, supermans, pvc good mornings.

Dead lift (be smart)

2x5 50% (light)

2x5 60-80% (medium)

2x3  85%+ (heavy)

WoD: Complete 5 rounds for time

5 dead lifts (70%)

10 dips (rings, if ya got it) 

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Mike AlleyComment