10.30.13

What day is it??? Strength: Overhead Squats, reference 10.11.13. Beg 5x3 add 2-5lbs. Int/Adv 5x3@90% of 3-RM. Conditioning: 7-min AMRAP of 12 x KB SDLHP, 9 x KBS, 6 x KB Goblet Squat @ 16k/24k. Extra Skill Work: Practice Rope Climbs/Holds