Smash This...

Warm-Up
Roll/Mobilize & work some of THIS (Smashwerxs stuff is great, and this was perfect for today)
2min (@ 2:18)
Ham/Calf (@3:20)
3 x 7-10 reps of Shoulder (@4:35)
------------
2 easy Rounds of:
12 Cal Row + 5 Spidey & Reach + 6 Wall DL (video @ 5:25)
9 Cal Row + 5 Walkouts + 6 Wall DL
6 Cal Row + 5 Good AM + 5 Strict Press + 5 Stiff Leg DL + 5 Wall DL
------------
STRICT PRESS
4 x 6 (across ~ approx 60% of 1RM)
~ Pick a wt that is lighter than heavier...want to be able to get ALL 4 set of 6 reps!
~ We will be building on this from week to week, so ok to start lighter today

DEADLIFT
5 x 5 (climbing to a heavy set)
65% - 70% - 75%...then last two sets working to heavy!

DETENTION
AMRAP in 12min:
6 DB Push Press (50/35)
9 Deadlift (225/155)
30 D/U
~ DB Shoulder Press...work on getting DB back onto shoulders w/ high elbows (good form)
~ DL...pick a wt. that you are not positive of today...this should tax the strength system...you "could" get 9 unbroken if fresh, but may not when tired... 5-4 / 3-3-3 / Singles are not bad options today
~ D/U 60 singles or adjust the # of D/U to 30s or less, if working D/U's

Z.Wendt ~ 95# / XX / 6 Rnds + 6 Reps
tb ~ 120# / 335# (w/belt) / 6 Rnds + 5 Reps (used belt!)
DL = 6-1-1-1 was a good pace for me! Kept me moving to get to D/U!

Oz & Casey did:
DL
then...
Then Row:
1 x 1000m 
2 x 600m
4 x 200m
2 x 600m
1 x 1000m
Work = Rest

If we have died with Christ, we believe that we are also to live with Him.