Friday. 1.30.15

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

WU: 5 BB deadlift (to midshin). 5 OTB burpee. 5 AKB swings.

REVIEW: Deadlift. OTB Burpee. AKB swings.

CI: 21-15-9 reps for time of:
Deadlift 225/155
OTB burpee (both feet must pass over the bar at the same time)

This workout has a 10:00 cap. 6:00 cap for Advanced.

LIII: 15-12-9 at rx’d.

LII: 21-15-9 at weights and subs of choice.

LI: 15-12-9 at weights and subs of choice.

After 10:00 cap, everybody gets a 3:00 rest period. Then:

CII: For time:
50 AKB swings 53/35
50 box jumps 24/20 (step ups and step downs are recommended)
50 AKB swings 53/35
50 Air Squats

LIII: 35 reps at each AKB station.

LII: 50 reps for all at weights and box heights of choice.

LI: 35 reps for all at weights and box heights of choice.

PWMOB: Full body rollout.

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