warm up: row or run 800m, samson stretch, 10 air squat, 5 hand stand push up, 10 sit up, 10 back ext, 10 reps of anything you wanna do! 3 rounds of this warm up.
str: 3x3 back squat... last set amrap
wod 21-15-9 rep rounds of
squat cleans
pull ups
m:95/115 w: 55/75
20 Turkish get up per arm after wod.
Thursday, January 28, 2010
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