06/01/12

Strength

1) Front Squat

87.5x5x2
87.5x8

2) Push Press

67.5x5 - 80% of 1rm but felt to heavy last rep was a push jerk so dropped it to 60kg
60x5
60x8

Conditioning

3) Team WOD

20 min partner AMRAP

One person runs 200m
Whilst the other partner carries out the following AMRAP

• 3 Lateral Burpees over the bar 
• 5 Toes to bar
• 10 Deadlifts -80kg

Score is total number of reps achieved.

Completed with Dave 'Hendel' Butterfield

18 rnds + 15 reps = 337 reps RXD

Deadlifts and running is a nasty mixture! Lower back was going crazy on the runs.