Friday. 10.30.15. It’s FOURTH FRIDAYYY!!

MOB: Full body.
WU: Review movements and set up stations. 🙂

CI: 6 min AMRAP
5 sumo deadlifts @ 50% of your 1RM
5 HSPU

Rest 6 minutes

CII: For Time
100 double unders
51 air squats
15 AKB swings 70/53
10 C2B pull-ups
15 AKB swings 70/53
51 air squats
100 double unders

LIII: Abmats. 10 pullups.
LII: 3 wall walks. 1:00 of double unders. 10 jumping pull-ups. 53/35 on KB swings
LI: Weights and subs of choice. Toe taps/single unders for 1:00 okay. 25 air squats okay.

PWMOB: Full body rollout.

Chisel: Same. KB sumo DL ok.

Advanced:
CI: Deficit HSPU off of 45# plates.
CII: For Time
150 double unders
30 pistols (alternating legs)
15 AKB swings 70/53
10 bar muscle ups
15 AKB swings 70/53
30 pistols (alternating legs)
150 double unders

Endurance: None.

M2B: Level 1. DB strict press instead of HSPU.

The Mar:
4 rounds of:
10 squats
10 2-count flutter kicks
Fully recover

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