Bill throwing weight around

Bill throwing weight around

Stop by SMCF tomorrow at 8pm to see what Mr. Castro has in store for us for Open workout 14.5.  After Friday Night Lights the crew will be heading to Volpes in Emmaus for some food and drinks.  We hope to see everyone there!

Strength: Deadlift
2×10 at 50%
5×3 (work up to a heavy 3 with good technique) 75%+

Conditioning:

9 minute amrap
100 foot farmer carry with kb 70/55
20 box jump overs 24/20
100 foot farmer carry with kb 70/55
20 sdlhps with 1 kb 70/55