Sunday, January 29, 2017


Warm up: Partner Medball Drills 

Skill focus: hollow rocks (3 sets of 15) 

WOD: Test day: find a 3 rep max deadlift Then AMRAP in 8 minutes Kettle bell swing Air squat Start with two reps of each and add two more reps each round 

Cash out: EMOM for 4 minutes (4 strict pull ups)

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