10-3-16

Warm Up: – In 5 min complete

500m row

30 wallballs

Then; 4 min barbell warmup

Mobility: 90 sec intervals

Rack position smash-out

Strength: – Front Squat

3 x 5 @ 80%

3 x 3 @ 85%

WOD: – AMRAP 15

50 DU / 150 SU

15 Deadlift @ 225/155

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