“We come to understand ourselves better by a comprehensive understanding of the main characters that dominate our story, and push the narrative forward.”-Dan McAdams, The Stories We Live By.
Click here to support Iron Crab Barbell at USAPL Raw Nationals
Fitness
1.deadlift 3 x 3 @ 90% of last Tue. in 15 min.
2.10 min. coach led gymnastics
AMRAP in 12 min. of:
-10 toes to bar
-15 box jump “24m “20f
-20 alternating leg stationary lunge
Performance & Sport
1.deadlift 50% x 5, 60% x 3, 70% x 2, 80% x 1, 90% x max reps
“Elizabeth”
21-15-9 reps for time of:
-clean #135m #95f
-ring dips
post times to comments
Read:
Southern Maryland Strength & Conditioning's Blog 