4/6/13

bcc
warmup
ankle+wrist
leg swings
l pulls
squats
spd
hurdle series
strength
pullup 20 reps in as few sets as possible, if you can do more than 8, add resistance, use band if you cannot do more than 3
wod
deadlift 185/105x8
hspu 1min
deadlift 185/105x5
toes to bar 10 reps
rest 3min
repeat 3 times

ssp
warmup
ankle+wrist
leg swings
l pulls
squats
spd
hurdle series
strength
bench max 5's
pullup 20 reps in as few sets as possible, if you can do more than 8, add resistance, use band if you cannot do more than 3
con
deadlift 225/135x5 every min for 6 min
hspu 20on20ff x4
toes to bar 20on20off x4