Thursday. 1.14.16

MOB: Full body
WU: 2 rounds. Broad jump down the gym + spiderman crawl back up the gym.
R: Movements

S: Bench Press. 15:00 to a 3RM.
C: AMRAP in 8:00 of:
6 deadlifts @65% of your 1RM (Do NOT tap and go. Pause and reset on each rep.)
12 AKB swings 70/53

LIII: 8 AKB swings at rx’d.
LII: 12 AKB swings at weight of choice.
LI: Weights of choice. Subs of choice.

PWMOB: Lax ball in C/S/B/Forearms. Stretch Hamstrings. U/D dog x3.

S: DB Bench Press 5×12 + max rep pushups. Rest 2:00.
(Do a set of presses and then do a set of pushups. Do as many pushups as you can. Once your knees touch the ground, the set of pushups is done.)
C: AMRAP in 10:00 of:
12 suitcase deadlifts
12 AKB swings

Advanced: None
Endurance: 53/35

S: Bench press. 5×5.
C: AMRAP in 8:00 of:
6 deadlifts
12 KB swings

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