Day of Thurs

Warm Up

Foam Rolling
Dynamic Movements
K Ball back extensions

Skill/Strength

Dead lift

5/5/3/3/1

70/75/80/85/90% 1RM TRW

K 200# 1RM 180# TRW

125/135/145/155/165#

C 485# 436.5# TRW 

305/330/350/370/390#
*if it had been a straight bar; not sure the # with that contraption he swore he will never use again.

WOD

"13Thirteen"

4RFT

26 Dumbbell snatches (22.5/70#)

13 Pull ups (banded)

26 Rope slams

13 2ct Russian Twists w/ medball (12/15#) 

K 19:20

C 20:52