5/5/2014 Deadlifts…Frontsquats/Pushups/Run

Strength Deadlifts

5×5 @ 65%

Fitness WOD 4 RFT…20 min Cap

5 Front Squats 155/105…135/85…115/75

10 Bar Pushups

15 Bar Hops

400m Run

Competition WOD 20 AMRAP

5 Hang Squat Cleans 185/125…155/105…BE HEAVY!!!

1 Jerk w/ 10 Sec Overhead hold

10 Bar Pushups

400m Run

CORE

100 Flutterkicks (2ct)

*5 Burpees for each time you break*

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