Thursday 4.12.18

STRENGTH 4rnds
1a. single leg kb deadlift 8/side AHAFA
1b.strict toes to bar 6 > straight leg raise> knee raise> 12 sit-ups+ 10 hollow rocks (must have partner hold small of back and toes pointed in front of rig to ensure strict) 

WOD
4rnds 1:30 on 1min off
10 overhead squats> front squat 95/65
Max effort shuttle sprint 10m 

Extra
Clean (no body contact) and jerk 10x (2+1) @75% 

https://www.youtube.com/watch?v=AaBmLVjr9sA