1/4/13 - FRIDAY

WARM-UP

Jog 800 meters
Mobility
Burpee - 20

SKILL

Handstand Walks - 10 min

MET-CON #1

21-15-9

95 lb Push Press
30" Box Jump

MET-CON #2

Death by Deadlift and Bench

Odd: Deadlift @ 65% 1RM
Even: Bench Press @ 65% 1RM

Note: Start with 1 rep each and increase by 1 rep each round. Minute 1, do 1 Deadlift; minute 2, do 1 Bench Press; minute 3, do 2 Deadlift; etc. Must start at the beginning of each minute and complete number of reps before the minute ends. If unable to complete required reps within the minute, you are done with that exercise. Continue the other exercise as long as possible - if you stop the Bench Press due to failure, continue doing Deadlifts on the odd minutes only until unable to complete required reps. Your score is the total number of reps completed in your last successful set of each exercise - record each separately.