December 18, 2015

Friday

WARM UP:

Coach's Warm Up with Barbell

SKILL/STRENGTH:

Deadlift 4 x 5 (work up to a heavy weight)

The concentration for deadlift is on technique over weight. 

METCON:

PARTNER WOD

16 Minute AMRAP (one partner completes a round while the other rests)

200M Row

10 Wall Balls 

5 Pull-ups

EXTRA CREDIT:

4 x 40 Double Unders

or 

4 x 10 Strict Press

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