Friday December 26, 2014

A. 3 Rounds of the following for Quality:
1. Strict Handstand Push-Ups Regular Height, AMRAP 24 Seconds, rest as needed.
     - Did these with a small kip. Got about 11 per round
2. Ring Pull-Ups x 4-6 reps, rest as needed.
3. Yoga Push-Ups, 10-12 reps, rest as needed.
B. High Bar Back Squat, 3 sets of 1 @ 80%, rest 1:30 between sets.
     - 275#
+
Rest 12 Minutes
+
B. High Bar Back Squat 1 rep max in High Bar Back Squat with 2 second pause, work to heavy or max. No more than 3-4 working sets for this.
     - 305#C. Snatch Pull @ 115%, 3 reps x 3 sets, rest 1:30 between sets.
     - 225#
D.  On the Minute, Every Minute x 10 Minutes of the following:
Odd Minute: 45 Double Unders
Even Minute: 3 Heavy Hang Power Cleans-Athlete Chooses
     - 205#
+
On the Minute, Every Minute x 10 Minutes of the following:
Odd Minute: 5 Muscle-Ups
Even Minute: 3 Heavy Deadlifts-Athlete Chooses
     - 315#