December 7, 2015

By December 6, 2015 wod No Comments

Workout of the Day
Back Squat (90% of 1RM first as Working max or use BigLifts2 app)
5x 40% (warm)
5x 50% (warm)
3x 60% (warm)
5x 65%
5x 75%
5+ 85%
then
Bench (90% of 1RM first as Working max or use BigLifts2 app)
5x 40% (warm)
5x 50% (warm)
3x 60% (warm)
5x 65%
5x 75%
5+ 85%
then
“Baseline”
For time:
500m Row
40 air squats
30 abmat sit-ups
20 hand release push-ups
10 pull-ups

Strength (5:30 pm Only)
Power Clean-12×3 at 65%
Deadlift-4×10 at 60%
60%xAMAP
Closegrip Bench Press-55/65/75%x5
Bentover Rows-2-3×10-12
RDLs-2-3×10-12
Straight Leg Situps-2×10
Hanging Leg Raises-2×12

Post your scores to the Whiteboard.

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