Tuesday 11.19.13

Remember this Saturday at noon is the No Excuses Thanksgiving Potluck! Sign up at the gym by the chalkboard!

Essentials:
A1. Deadlifts- 8-10 reps @ 3010x 4; rest 45 sec
A2. DB step ups – 8-10 each x4; rest 45 sec.

B. for time:

1000m row
50 KBS
run 800m

Fitness/Performance:
A1. Deadlift – 5 reps@3010x 4; rest 90 sec
A2. Barbell step ups- 10 reps each x 4; rest 90 sec

B. 3 rounds for time:

15 power clean @ 50% of 1 rm,
10 bar facing Burpee @110%;
rest 7 min
x2