December 3 2013

A. skill warm up

3 catarpillar pushups

6 1 mter jumps

30 dubs (15 almosts)

max strict pullups (chest to bar)

1 min rest x3

B. Deadlift

beg 1×5 (4-5 warm ups add 4-5 kgs from last session)

int 5,3,1 5,3,1

C. London Qualifier WOD

20 cleans 45/30

20 box jump overs 24/20

20 cleans 60/40

20 box jump overs 24/20

20 cleans 75/50

20 box jump overs 24/20

Max cleans 90/60

AMRAP 12 minutes
Here’s Sam Briggs, Fittest woman in the world:

 


Comments

  • Paddy — December 3, 2013

    100kg DL, 132 reps 30/35/40/42.5

  • Seamus — December 4, 2013

    120reps @ 45, 60, 70

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