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Monday 5/1/17:


W/U CONDITIONING:

  • tabata air bike max effort

  • tabata active squat hold

  • additional w/u coach's choice

STRENGTH:

WEEK 2 DAY 1

  • back squat: 4x8 at 60%, 65%, 70%, 75%

  • deadlifts: 4×8 at 60%, 65%, 70%, 75%

NOTE: if you do not have an established 1RM, take this time to find it.

METCON:

14min AMRAP:

  • 14 pull-ups

  • 14 push press 95/65

  • 14 alt. front rack lunges 95/65

(EXTRA CREDIT: go heavy & 10 C2B pull-ups ~or~ 5 muscle-ups)

POST WOD ACCESSORY:

  • 100 weighted sit ups

  • use weight on chest or behind head

(EXTRA CREDIT: GHD sit-ups)

- Post results to comments.

#WOD

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