Monday. 11.24.14

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

WU: 5 pullups. 200m run.

REVIEW: Box Squat. C2B pullups.

S: Sumo Stance Box Squats. 2 reps on the minute for 10 minutes at 70% of your 1RM. :01 pause on the box and EXPLODE UP!

C: AMRAP in 12:00 of:

10 C2B pullups

10 Deadlifts 225/155

200m run

LIII: Pullups. Weight of choice.

LII: 5 pullups or 10 B/A pullup. Weight of choice.

LI: 10 Ring rows or 10 Bent Over rows at weight of choice. Deadlifts at weight of choice.

PWMOB: Lax ball in C/S/B/Forearms/Glutes. Stretch Hips and Hamstrings.

Advanced: None

Endurance: 185/135

The Mar: 3 sit to stands.


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