Friday 5/23/14

FITNESS:
A1. Deadlift @21X0; 2-3×4; rest 1 min
-heavy
A2. wtd dip @20X1; 2-3×4; rest 90 sec
B1. db press @20X1; 4-6×4; rest 30 sec
B2. db incline press @20X1; 6-9×4; rest 30 sec
B3. pushups @1010; amrap(-1); 4 sets; rest 3 min
C. hollow hold 60 sec; 3 sets; rest 2 min
– hollow hold is with hands, feet, and shoulders off ground

BEING:
A. emom – FS @20X1 x 2-3 60-65% of 1rm – 8mins speed focus
B. emom – 12mins
odd – 10 wall balls 20/14# 10/9′ target
even – 10 T2B
C. SC TnG build to a tough double in 10mins
+
12, 9, 6, 3 for time
OHS 115/75#
burpee over the bar
CTB pull up

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