11-18-12

Warmup:

-Dynamics

-3x20 Squats

-Hip Flexors as needed

Skill:

-Deadlifts

Strength:

-Pyramid Up to 85% 1 RM

-5x5 @ 85% 1 RM, 3 Minute Rest Between Sets

-PR attempt if form approved!

Metcon (Optional, dependent on intensity of Dead Lift work, PR attempt(s), etc.)

Seven rounds for time of:
75 pound Thruster, 12 reps
9 Toes-to-bar
Run 200 meters with a 20 pound medicine ball

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