November 18, 2014

Tuesday

Skill/Strength:

10 Minute EMOM

12 Russian KBS (70/53)

5 x 10 Deadlift (Light, work on form)

Row 1200M for time

MetCon:

5 Minute AMRAP

30 DUs

10 Pull-ups

Rest 3 Minutes

4 Minute AMRAP

20 DUs

15 OH Plate Lunges (25/15)

Rest 2 Minutes

3 Minute AMRAP

Box Jumps (30/24) 

*Jump up and step down.  NO BOUNDING OR JUMPING DOWN!!!

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