December 19 2013

A. Skill warmup EMOM 8 min

a. 10 box jumps (for quality recycle)

b. 5 C2b pullups (scale; kips, chin over bar)

B. Back squat

beg 3×5 add 2.5 kgs to last session

int 5×1 finish with one set of max reps @ 50% of today’s arm

all levels- max ring dips between working sets (add weight over 8 reps)

C. Tabata format

50 air squats

50 sit ups

 


Comments

  • Paddy — December 20, 2013

    85kgs BS PB!
    Tabata finished in # 7

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