Workout of the Day 12/15/2014

Strength:

Front Squat
8 @ 7
8 @ 8
Repeat for 2 sets

Conditioning:

3 Rounds For time:
21 Deadlifts (155/115)
7 Front Squats (155/115)
Time Cap:10:00

or

3 Rounds for time:
21 Deadlifts
21 Goblet Squats

Extra Credit:

Plank 3:00
Toe-2-Bar Negatives 3×10

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