11.06.15

Fitness
A.work up to a heavy 1 rep deadlift.  Compare to 0928.
B.OH press @ X020 X 3 X 4; rest 90 seconds
C.run 20 seconds fast X 10; walk 60 seconds

Performance
A1.front squat @ 20X0 X 5 X 2; rest 30 seconds
A2.barbell bent over row @ X020 X 5-6 X 3; rest as needed
B.for time
Row 1,000 meters
50 wall ball shots
30 DLs @ 135/95
50 box step-ups @ 24/20
50 double unders
C.cuban rotations @ 4020 X 5 X 2; rest as needed