November 4 2015

Conditioning:

For time:

20-15-10

Deadlift 185/135 (or roughly 50-60% of Max)

Pullup

Rest Until 12 Minutes Then:

For Time:

20-15-10

Wallball 

Burpee

Each couplet has an 8 minute time cap so that whether you finish or not you will have at least a 4 minute rest between the two.  This should give you plenty of time to recover and hit the second workout just as hard as the first.  Both efforts should be all out efforts.  Don't pace yourself, go harder than you believe you can go and gut it out.  Real adaptation occurs when we push past the limits we imagine are there.

Strength:

Back Squat

7-7-5-5-5