January 14 2014

There is no 9 am class THIS Saturday. You will have to wake up a lil earlier and make the 7 or 8. All other classes are as scheduled.

Warm up wit Max pull-ups x3

A. Deadlifts

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

int: take 12 minutes to find 5 rm max

B. CFHQ

c2b

C&J 60/40

pushups

15,12,9,6,3

For time 14 minute cap

 


Comments

  • Seamus — January 14, 2014

    14:16 @ 50kg

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