Monday - 151121

Strength:
15min build up to a heavy 1-rep Front Squat with 6sec pause at the bottom

Metcon:
For time:
Run 400m
21 Deadlifts (#100/70)
21 Toes-to-bar
Run 400m
15 Deadlifts
15 Toes-to-bar
Run 400m
9 Deadlifts
9 Toes-to-bar
Run 400m

Endurance:
Row/Bike For max distance in 33min
*E3MOM do:
5 Burpees
7 Box Jumps
9 Wallballs (#10/6)