We all had a delightful visit with "Kelly" yesterday. Hope you enjoyed her company. She'll be coming back to the 307 again. Don't you worry!
Strength: "Need for Speed" Focus on bar speed with all of these movements.
12 x 2 Back Squats with Chains or with Kettlebells suspended from the bar with Bands
12 x 2 Banded Deadlifts
WOD: 9 - 7 - 5
Heavy Back Rack Lunges (225/155)
Hand Stand Push Ups
REC: 5 Rope Climbs