Fri. Nov 18, 2016

DES

Warm-up

In Partners
2x
1-100m Run
2-AMRAP 3kb Swings, 3kb front squats
Switch
*Mash Lower body

Weightlifting

Front Squat 

Front Squat
Speed Reps
8x2 @70%
**Add 5% to last week

ACCESSORY WORK

Metcon (No Measure)

10 Rounds For time:
1 Deadlift @60% (fast)
10 Situps (weighted)
10 Hip Extensions (weighted)