1.30.13 "^v^v<><>BA Start"

SWOD:

Zercher Squats (technique weight) - 5x5

Back Extensions - 4x8

Deadlifts AHAP - 5x3

AHAP = as heavy as possible keeping form perfect; when in doubt start low and work up in weight

Katy's Zercher carry:

-Coach Casey

WOD:

5RFT/ AMRAP 18

30 Box Jumps

30 Alternating DB Snatch

30 Jumping Pull Ups

-the doll