January 11, 2017

WARM UP
3 Rounds
10 Cal Row
10 Good Mornings (PVC)
10 OH Squats (PVC)

STRENGTH
Deadlift (12mins)
5 @ 65%
5 @ 75%
5 @ 85%

OH Squats (10mins)
4 X 3 (3 sec pause at bottom position w/ light to moderate weight)

METCON
12 min AMRAP
5 Power Clean 185/125
10 Box Jumps 24/20
15 T2B

Posted in KMF Blog.

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