11-06-2013

Warm up

Roxanne Burpee Fun!

Skill

Muscle up transitions Low Rings

Strength

HBBS

Males: 95x5, 115x5, 135x3, 145x3, 165x2, 185x2, 195x2, 205x2, 225x2, 245x2, 255x2, 275x2, 295x2, 305x2, 315x2, 335x2, 355x2, 365x2

Females: 65x5, 85x3, 95x2, 105x2, 115x2, 125x2, 135x2, 145x2, 155x2, 165x2, 185x2, 195x2, 205x2, 215x2, 225x2

Select any 7 sequential sets. Upon completion of last set, repeat first set's intensity for 2 sets of 5 reps. EG: if a male finishes on 315x2 he would then perform 225 for 2 sets of 5 reps. DO NOT MISS REPS

WOD

30 T2B

Then

15 Dead lift 115/85

15 back Squat 115/85

Run 400 meters

Mobility

Foam Roll hamstrings - Low back

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