022 (4)Warm-up Drills I. Row 35kcal II. 3 Rounds 5 x Air Squat (45/30lbs) 5 x Front Squat (45/30lbs) 5 x Back Squat (45/30lbs) 5 x Overhead Squat (45/30lbs) 5 x Press (45/30lbs) 5 x Push Press (45/30lbs) 5 x Push Jerk (45/30lbs) 5 x Deadlift (45/30lbs) 5 x Sumo Deadlift High-Pull (45/30lbs) 5 x Hang Squat Clean (45/30lbs) III. Mobility "Diane" 21-15-9 reps for time Deadlift (225/135lbs) Handstand Push-ups Post scores to comments. "Broken Arrow" For time Double-unders x 5-10-15-20-25-30-35-40-45-50 3:00 x Active Rest or 3-6 sets of :20 x L-sit/Tuck Double-unders x 50-45-40-35-30-25-20-15-10-5 Notes: Time caps for ascent/descent will be 6:00 each. Active Rest will mean 'mill about smartly' from this day forth. Read Tucks as a bent leg L-sit hold while hanging from a Pull-up Bar. Post scores to comments.

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One Response to 03.12.2014

  1. Peter says:

    “Diane” : 7:32 (175#, Window Stink Bugs)

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