Wednesday, October 22, 2014


Justin and Mike S. knocking out Deficit Handstand Push-ups!!

Arm/Leg Swings
250m Row
5 Strict or Negative Chin-ups
2 rounds of:
10 Shoulder Dislocates
10 Good Mornings
10 OHS

MOD
Back Squat
5-5-5-5-max reps (max reps on the 5th set with the same weight)
If you can increase the weight from last week’s 5x5 go ahead. If not use the same weight

WOD
Conditioning
For Time:
800m Run, followed by:
5 RFT:
12 Pull-ups
9 Snatches 95/63#
12 Shoulder Touches or 3 Wall Walks
followed by:
800m Run
Rx+ = C2B, Squat Snatch and 6 HSPU (do as many HSPU as you can Strict)

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