WARM UP:
200 M. Run
Then:
2 Rounds (Cindy)
5 Pull Ups
10 Push Ups
15 Air Squats
Then:
200 M. Run
SKILL:
7 Min. of Handstand Work
-20 Sec. Holds
-Lower Downs
-Ball Up’s
-Kip Up’s
*Work where you are in your progression.
LIFT:
Back Squat
6 x 1 @ 90% 1RM
WOD:
“PRIME” (Compare to 11/28/12)
12-9-6
Power Clean (205/145) (185/135) (155/105) (135/95)
HSPU
Rest 2 Min.
12-9-6
Dead Lift (205/145) (185/135) (155/105) (135/95)
Burpee Box Jump (30/24) (24/20) (20/12)
Rest 2 Min.
12-9-6
Front Squat (205/145) (185/135) (155/105) (135/95)
T2B
POST WOD:
Hip Mobility
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