Tuesday, December 15, 2009

3x5 DL

 FLEM, performing a "push up Helen" in Alvin TX.  "I party at Bottom's Up boys."

warm up: row 500m at 1:45 pace, then 3 rounds of 5: back ext, sit up, Hand stand push up, lunge.

str: 3x5 deadlift (75%,80,85%) last set amrap

AUX: 3x8 good mornings and 3x8 GHR.

WOD: 5 rounds of

1 push jerk
25 kettle bell swings
rest 1min

Core: 100 abmat situps

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