Friday

Screen Shot 2014-12-20 at 11.07.20 AM
Strict Movements are always the best.

WU
Burpee Basketball

Back Squat Review
8 mins Work up to a Heavy/Challenging Single

WOD

Back Squat 1-1-1-1
Ascend to 1RM for the day.
Rest 2-3 mins between sets ….12 Min Cap

then

7 Rounds or 15 mins for Quality
6 Deadlifts
6 Hang Power Cleans
6 Overhead Squats (bring to back rack before setting up) Mod to Front Squat.
6 Push Press
6 Burpee Pull-ups

RX: 95/65# Optional… 100/70# Sandbag

Foundational
15 Mins for Quality
Single KB Complex
6 KB  Deadlifts
6 KB Swings
6 Goblet Squats
6 Push Press (side) May have to use lighter bell(s) for this.
6 Burpees

Cooldown
2 Flat Loops & Foam Roller

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