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Friday, July 22 2016


Front Squat: Find 1RM

AMRAP in 10 minutes of:
Complete 5-3-1:
DB Push Press (45/30 | R+ 50/40)
C2B | R+ Bar MU
then rest for 1 minute.

The rest comes after every series of 5-3-1. Score rounds + reps, 1 round = all of 5-3-1.


Before Metcon
Bench Press: 6 sets to find 8rm
-then drop 15% and perform 2 sets of 8

After Metcon
Perform 60 GHD situps in as few sets as possible
*Every Break - complete a 10 sec. plank hold and recover