Heavy Metallllllll...17/3/12

ROM

A) 50 OHS Broomstick
B) 1-Front Squat 3 × 3
2- 3 position clean x 5

C)
10 rounds:

In 1 minute, PERFORM 3 and deadlifts in the Remaining time as many pull-ups as Possible
Rest 1 minute Between rounds. Use 2/3 of 1RM deadlift.



12.4 was Fridays delight

150 wall balls
90 double unders
30 muscle ups

AMRAP 12 mins