8/21/19

Strength

Deadlift

2 x 5 @ 50% 1RM

2 x 3 @ 70%

3 x 1 @ 90%

WOD

Crossfit

4 Rounds For Time

5 Front Squats 135lb/95lb

10 HSPU

15 Lateral Burpees

Konafit

4 Rounds For Time

10 Front Rack Dumbbell Squats

10 Hand Release Push-Ups

10 Burpees

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Kirk Henry