December 15, 2015

December 15, 2015

dynamic :
a) front rack lunge x 12
b) overhead lunge x 12
then
5 minute clock :
a) kb swings x 7
b) situps x 9

 

mobility :
a) kb hip opening

 

Back Squat - 16 min clock. 20 rep max. 5-10 lbs heavier than last week. 

 

10 Min AMRAP with Partner

 

On the Minute = OTM 5 pull-ups
Remaining time of the minute will complete as many thrusters as possible.

 

Thruster is only score.

 

RX 95/65 with Partner
RX+ solo 95/65 and CTB pull-ups

 

**Both Partner have to perform Ring Row or Pullups.
**Workout begins with RR,Pullups or CTB

 

 

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