12-3-13

I apologize for the late post.

Fitness:

A. RDL 5-7 x 4 @ 31×1 rest 2-3 min

B1. DB Shoulder Press 8-10 x 3 @31×1 rest 30 sec

B2. DB Row 8-10 x 3 @ 31×2 rest 30 sec b/n each arm

+

4 rounds not for time

5/3 Strict Pull-ups

5 Bench Press

5 Power Clean

1 Sled/Prowler + 90/50

Notes

* Do not go too heavy on the RDL, practice perfect form. If the RDL is done correctly, you should have trouble getting around tomorrow.

*Weight for Power Clean and Bench Press for males should be exactly the same.

Competition:

Front Squat 4-5 x 4 @ 30×1 rest 3 min

+

30 Wallball #20/14

50 DU

2-5 MU/ AMRAP UB C2B Pullups

rest 3 min x 5