Friday. 1.16.15

MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.

WU: 8 BB front squats. 8 HSPU. 1 minute of jump rope. 3 rounds of :30 double under practice/:30 rest

REVIEW: HSPU. Front Squats. Deadlift.

S: Front Squats. WU to 80% of last week’s last set of 10 full reps. 5-5-5-5.

C: 5 RFT of:

9 DL 225/155

9 HSPU

30 double unders

THIS WORKOUT HAS A 10:00 CAP.

PURPOSE: Know thyself. Skill practice. Efficiency.

LIII: 6 reps at rx’d per round of Deadlift. HSPU.

LII: 9 reps at weights and subs of choice. 20 double unders per round.

LI: 9 reps at weights and subs of choice. 15 double unders per round or 50 single unders/toe taps to a plate.

PWMOB: Full body rollout.

Advanced: Strict HSPU. UB DU.

Endurance: 185/135 is rx’d.

The Mar: 5 rounds of:

3 sit to stand

4 2-count flutter kicks

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