Friday, October 31, 2014
Build to a heavy 1rep deadlift with a 3 sec hold just under the knee on the way up and on the way down.
Note: this is not a test to see how heavy you can lift it’s a test to see how heavy you can hold the correct position.
10 min Amrap partnered (One athlete working at a time, must tag hands to switch)
7 deadlifts rx315/205 sc205/155
10 bar facing burpees
3 min break then
3 rounds of Kelly partnered for time (Run is completed together the rest is completed with one athlete working at a time, must tag to switch)
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball