12.11.18

Iron

Deadlift (Every 3 min x 5 sets (15 min) x 5 reps)

@75-85%

Performance and Fitness

Metcon (3 Rounds for reps)

3 min AMRAP Kb Swings 2/1.5 Rx+; 1.5/1 Rx
rest 3 min
3 min AMRAP d-ball Slams 30/20# Rx+; 20/12 Rx
rest 3 min
3 min AMRAP Double Unders

Ryan Thompson