Today's Workout 30.12.14. - Deadlifts, Pendlay Rows

Strength

Deadlift - 2 x 5, 4 x 3 reps 

Pendlay Rows - 3 x 8

Accessory Work

One-arm DB Row - 3 x 10 reps

Wide-grip Lateral Pull-downs - 3 x 8 reps

Superset

3 Rounds
8 Palm-up Bent-over Rows
8 Hammer Curls RT
8 Hammer Curls LT
15 Calorie Row

WOD

5 Rounds for Time:

3 Power Cleans & Jerks (135)

5 Bar-over Burpees

7 Ball Slams (20)
9 Box Jumps (24")