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Monday 1-25-16

24
Jan

Monday 1-25-16

Competition

A) Back Squat
20, 10, 10 (+5# from last week)
B1) DB/kb Bench Press
3×8 @Tempo 31x1rest 30 secB2) GHD Sit Ups 3x 12-15 reps

rest 30 sec

B3) Barbell Bent Over Row  3×8 @Tempo 31×0

rest 1 min

C. Comp WOD

30 Thrusters (65/95)…(use weight to string reps)
Row 300/400
Rest 6 min
x2

Machine 

A) Back Squat

10, 10, 10 @Tempo 30×1
Bx3
B1) Weighted Sit Ups 3×12B2) Ring Rows 3×10

C. AMRAP 

2 min ON 1 min OFF

– 10 Wallball Shots (14/20)
– 10 KB Sumo Deadlift High-Pulls