12/19/2012

WOD

Deadlifts

5-5-3-3-3-1-1-1-1-1 reps

Iron club

Joint Prep

5×3 Single Legged BarBell Deadlifts R/L 75/55

SWOD

You have 12 Minutes to work up to a Max 2 Rep Touch N’ Go Power Snatch

*This is the Tried and True “Daemon Double” method utilized by Jim Schmitz that we’ve seen in our program before.

*Post Results

*Post Results for lift to comment.

Tempo Lift

High Bar Squat 5×3

*This is to be performed at 75% of your Heaviest lift from Saturday December 15th.
*Perform a TWO second hold at the Bottom of each Rep.

*If you missed the lift date listed above simply perform the same sets at what you would believe to be a manageable weight.

*Post Results for lifts to comment.

Cool Down

3 x 30 Second Front Foot Plate Elevated Samson Stretch

SupportWork/Triplet AMRAP

6 Minute AMRAP

12 Double KettleBell jerks 53/35
12 Box Jumps 24/20
12 Burpees

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