Saturday 2/1/14

A. 3k Row not for time
B. 3R, not for time of:
15 box squats
*banded posterior chain floss
15sec L-Sit or tuck
15 Body Rows
*banded bully
15sec plank
*heel cord floss
C. 10 min amrap:
3 toes to bar
7 burpees

A. Build to a heavy PS in 15 min
B. Emom 10 min – HR push up x 6, 20 DU
10 min amrap @open pace:
20 DL (135#/62kg)
10 CTB
20 DL (155#/70kg)
20 CTB
20 DL (185#/84kg)
30 CTB
Amrap burpee MU in remaining time

A. OHS @30X1; 3, 2, 1, 1; rest as needed
15min amrap
9 push ups HR
12 T2B
15 box jump or step up sd 24/20″
– OHS perfect form go for something if feeling good
– record rounds and reps


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