December 6, 2011

SWOD:  Deadlift 5 x 3 @ about 75-85% of 1rm
205lbs 5x3

Metcon: As many rounds in 12:00 of:
- 4 Power Cleans @ 70% 1RM power clean
- 8 Push Ups
- 12 Sit Ups

9rds + 2 power cleans @ 90lbs

Cragen came with me today!! He like it alot!