Today's Workout 28.10.14. - Deadlifts, Pendlay Rows

Strength

Deadlift - 6 x 3 reps

Pendlay Rows - 4 x 8 reps

Accessory Work

DB Rows - 4 x 8 reps

Palm-in Lateral Pull-downs - 4 x 8 reps

Metcon

4 Rounds
10 Weighted Back Extensions
8 One-armed DB Row RT
8 One-armed DB Row LT

WOD

9-6-3

Rack Cleans (155)

Strict Pull-ups

then,

9-6-3

Deadlifts (225)

Bar-over Squat Burpees