Tuesday November 12 2013

Great job to everyone that did "Nutts" today.  What an amazing community we have. 

Mobility 
Improve front rack position 

Prep
Run 400m 
3x
5 Deadlift 
5 Hang power clean 
5 Front squat 
5 Shoulder to overhead 
* Build load each round 

Strength 

Bent row week 2

5x5

Conditioning 

Death by Power Clean 105/ 155

Recovery 
Legs up wall, Pigeon
Low back release with block 
Foreword fold