Posted on

December 19, 2013

Strength

Deadlift 3×3 ~ 85% of your 1RM work up to a 1RM attempt if you have time.

If you are new to the barbell movements start with a light weight and work up to a moderately heavy load in sets of 3.  Keep your back flat!

WOD

5 Rounds for time

20 Kettlebell Snatch 24/16kg
15 Wall Ball 20/14lbs
10 Toes To Bar

Off Ramp WOD

3 Rounds for time

20 Kettlebell Snatch 
15 Air Squats
10 Knees To Elbows, Knee Tucks or Sit-ups