Warm Up:
Row 1000m
3Rds
10 RIng Dips
1 Rope Climb
10 Back Extesions
Strength:
Back Squat
5@75%, 3@85% AMRAP 95% 1rm
Wod:
12,9,6
Overhead Squats (60/40)
Strict Pull Ups
50 x Double Unders (Unbroken)
Monday, 21 January 2013
Tuesday 22 January
Warm Up:
Row 1000m
3Rds
10 RIng Dips
1 Rope Climb
10 Back Extesions
Strength:
Back Squat
5@75%, 3@85% AMRAP 95% 1rm
Wod:
12,9,6
Overhead Squats (60/40)
Strict Pull Ups
50 x Double Unders (Unbroken)
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