December 7, 2016

STRENGTH
Deadlift then Bench (Deload)
5×40%
5×40%
5×40%
5×40%
5×50%
5×60%

WOD
For Time:
500m Row
then …
3 Rounds:
7 Deficit HSPU 45/35# plates
7 Pistols (each/alt)
then …
500m Row