Tuesday, December 3, 2013

Friday 29, November 2013

Skill:

smile and work on something you may suck at

Strength:

OHS

10 minutes to find your 3 rep max

Deadlifts

5 minutes to find your 1 rep max

Metcon:

Shankle Complex

3x

3 sets of the following per round

2 hang cleans
1 squat clean
2 jerks

*bar can not touch the ground in a round
*if the bar touches the ground during a round 10 burpees
*increase weight each round
*rest as needed between rounds
*END WITH A HEAVY WEIGHT

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