11.4.15

Warmup

5 rounds 

250 m row+4/3strict muscle ups (band these to make this happen if you don’t have strict mu)

3 rounds 

30 double unders+15 pull-ups 

A)

1) Back Squat: 3 sets x 3 reps within 90% of 3 RM on Monday

2) bench or Split jerk: 3 sets x 3 reps within 90% of 3 RM on Monday

B) 15 rope climbs AFAP

C) class workout sub box jumps for HSPU

D) athletes choice… Makeup something you’ve missed 

Wednesday, November 4th, 2015 at 8:58 am / Competitive