Monday. 11.17.14

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

WU: 6 C2B pullups. 200m run.

REVIEW: Back Squat. Deadlift. C2B pullups.

S: Back Squat. 3-3-3-3-3. WU to 75% or your 1RM and begin.

C: AMRAP in 12:00 of:

1 deadlift at 85% of your 1RM

6 C2B pullups

200m run

LIII: Pullups or 6 C2B pullups on 1/2″ red band.

LII: 1 pullup or 6 B/A pullups

LI: 6 Ring rows or 6 DB Bent Over Rows.

PWMOB: Lax ball in C/S/B/G. Firelog stretch. Couch Stretch. Hamstring stretch.

Advanced: Muscle Ups.

Endurance: 80% of your 1RM

The Mar: Enjoy this poem. I came across it in my early twenties, long before it was popularized in movies. It is one of my favorites.

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