Thursday 10/3/13

Warm up

800m row AND Firehouse jog

3x< 10 squats, over couch o/i, butt kicks, toy soldiers, hi knees>

5 min EMOM M.E.(maximum effort) Pull Ups

Skill  DL close grip DL @ 55-60% 1RM   5×5

Hand Stand PU progression 5 minute set up

WOD strength   DL*HSPU

3×5 DL 65%*, 75%*, 85%*