28 January 2015 28 January 2015
Wednesday 28 January 2015 '28 January 2015'

Athletic conditioning (0530 only)

Strength

deadlift

5@65%, 5@75%, ME@85%

Metcon

10 min AMRAP
5 burpees
10 T2B
15 front rack walking lunges(95/65)
20 double unders
30 sec handstand hold

BBG (All other classes)

Back Squat (based on 1rm squat): 5X5@70% – rest exactly 90 seconds

Conditioning

3 rounds for time of:

:45 (accumulated) Hanging L-Sit Hold
15 Jumping Back Squats 65/45#
15 Strict Chest-to-Ring Pull-ups (in good hollow position)
15 DB Push Press 50/35#

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