11/23/2015

11/23/2015

dynamic :
a) partner 1000 meter row (250 x 4)

mobility :
a) quad smash

 

Front Squat - find a one rep max in 15 minutes

 

partner wod
for time :
1000 meter row
then
30-20-10 of :
deadlifts (225/155)
shoulder to overhead (135/95)

notes :
- partition row/reps as desired.
- shoulder to overhead starts on ground.
- scale weight if needed.
- rx + = men = 245/155, women = 175/115


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