Saturday - 12/30/2017

Warm Up:

10m Inchworm + Push-up
20 Banded Goodmornings, heavy
15 Russian KB Swings, heavy
10 Wall Balls
10 DB Snatch, alt.
10 Pendlay Rows (45/35)
Warm Up Deadlift, ascending
-Reps are 10-8-6-4-2 in 1st rounds

 

Deadlift:

Est. 1RM - Congo Line Style

*Start with bars at 45/35/15# and add 30/20/10# respectively. Each person is only allowed one "in between" lift.

 

For Time

30 Deadlift
30 Wall Balls (20/14)
30 DB Snatch, alt.

Fitness: 165/115, 50/35
EP: 205/145, 70/50