11-19-14

Fitness:

4 sets not for time
8-10 Barbell Row @ 3112 (does not have to be heavy, perfect form)
Deadlift 5-7 @ 31×1
60 sec FLR w/ 45/25
+
SA FW with Handle 150′ x 4 (75R+75L) rest 1-2 min after each set
+
Sorenson Hold 45-60 sec x 3 rest as needed

Competition:

A. OHS 6-8 x 4 @ 31×1 rest 2-3 min
+
6 sets @ 90%
500m row
30 UB DU
rest 2 min