Friday December 19, 2014

Strength 
Deadlift 7x3 Work up to a heavy triple

Wod:
Row 1000 Meters
30 Ring Dips
30 Deadlift 115/75
30 Handstand Push Ups
30 Hang Power Snatch 115/75
30 Burpees
30 Pull Ups
30 Thrusters 115/75

G.F.:
weights -75/55

Beginner:
weights - 55/35
Row 500 meters instead of 1000