Warm up: run 1200


A) Class

B) 10 rm back squat

Then 8 more sets of 5 w same weight.

No lifters.


4×10 ring pull up

4×80′ hsw (can only break once. Rest :15 or less before kicking back up)

4×4 (2r/2L) kneel down to stand up *

Bar back racked and loaded w something around body weight.

Wednesday, November 16th, 2016 at 6:13 am / Competitive