20131122

Lift:
Deadlift
3 x 5 @55-60% of 3RM (Technique, speed & fast pulls)

WoD:
16-12-8
Front Rack Barbell Lunges 95/135
Weighted Sit-ups 45/25
Pause Box Jumps (Pause at the bottom of the jump, half squat position, prior to next jump on the box)