Saturday 11.16.13

Next Saturday at noon we are hosting a No Excuses Thanksgiving Potluck! Sign up by the chalkboard and come chow down with your No Excuses Family!

Essentials:
A1. RDL – 8-10 reps @ 3211 x 3; rest 30 sec
A2. KB swings- 20 unbroken; rest 90 sec
+
Death by 10 meters

Fitness:
A. Deadlift- 5×5 @ 70% of 1 rm
B. 5 power cleans EMOM for 10 min (80-90% of 1RM)
+
Row sprints – 15 sec all out, rest 2 min x 4

Performance:
A. Deadlift; 3×3 @70% 1rm; rest 90 seconds

B. Power clean; 5 on the min for 5 min 135#
+
Row sprint 15 seconds @100% rest 2 min x4