10.28.14 – Press/Pull and MetCon(40/25repChipper)
October 27, 2014
10.30.14 – Skill and Metcon(5x2MinAmrap)
October 29, 2014

Strength:

Fitness:
Three sets of:
Deadlift x 6-8 reps
Rest 60 seconds
Wall Climbs x 3-5 reps or 20-30m bear crawl
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds

Performance:
Take 12-15 minutes and build to a heavy, but not necessarily 3RM Deadlift

Metcon:

Fitness:
In teams of two, partners alternate rounds and complete 7 each of:
10 Kettlebell Swings
5 Pull-Ups

Performance:
In teams of two, alternate rounds and complete 7 each of:
5 Deadlift*
5 Chest to Bar Pull-Ups (The goal is to do them strict)

*load with 60-70% of today’s heavy triple from part A.

Extra Credit
1-2 Mile Run with a buddy
*2 mile run is left from gym and then right on Broad Street to the Georgia Power building and back.