10-04-2013

Warm up

Animal Warm up

Bear Crawl

Crab Walk

Frog Jump

Duck Walk

Inch-Worm

Skill

Handstand walk skill

Kick-up practice

Strength (25 minutes)

Bench Press: W/ 1RM 50% 1x5, 60% 2x5, 70% 5x5, W/O 1RM: Males: 45x10, 85x5, 105x3, 135x3, 155x3, 185x3, 205x3, 225x3, 245x3 Females: 45x8, 65x3, 85x3, 95x3, 105x3, 115x3, 125x3, 135x3, 145x3 (Record highest completed set before technical breakdown. NOT complete failure. This is critical in the case of injury prevention on the BP)

Deadlift w/ 1RM:  50% 1x5, 60%1x5, 70% 6x4 W/O 1RM:  DL Ladder: Males: 115x8, 135x5, 155x3, 185x3, 225x3, 255x3, 285x3, 305x3, 315x3, 335x3, 355x3 Females:65x5, 85x5, 105x3, 115x3, 135x3, 145x3, 155x3, 165x3, 175x3 (Record the highest completed set before technical failure)

WOD

8 Minute AMRAP

5 Deadlift 275/185 N2E 60%

10 Supine Ring rows

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