Thursday, January 29, 2015

01.29.15

Fitness
A.for time
run 600 meters
CGBP @ BW/.75 BW X 20
20 strict pull-ups
20 dips
40 box step-ups @ 24/20
run 400 meters
C1.bar protraction stretch X 30 seconds X 2; rest 0
C2.dumbbell external rotation @ 3010 X 6 X 2; rest 20 seconds

Performance
A.@ 99% for time
12 russian swings @ 55/35
row 600/500
12 russian swings @ 55/35
rest 7:00-8:00
B.15-12-9 @ 99% for time
burpees
pull-ups
rest 7:00-8:00
C.@ 99% for time
12 russian swings @ 55/35
row 600/500
12 russian swings @ 55/35

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