7/31/12

Warm Up:

5 minute row

Xfit SWOD:

Session 3, week #1 Deadlift

First set @ 65% (5 reps)
Second set @ 75% (5 reps)
Third set @ 85% (5 reps or more)
Forth set @ 50-55% (5×10 reps)

Then…
one round for time of:
12, 9, 6
Muscle snatch (75#/55#)
Farmer walk (65#/45# barbell over head) – black line to half court counts as one rep

Post weight and time to comments.