Friday 01.12.2017


Scaled) 1) Build to a Heavy 1Rep Front Squat

2) "Undead"

5 Rounds

15 Deadlifts 135/96

25 AbMat Sit ups

Rx) 1) Build to a Heavy 1rep Front Squat

2) "Undead"

5 Rounds

15 Deadlifts 155/105

25 AbMat Situps

Comp) 1) OTM x 10, 1 Pause Front Squat

(45/50/55/60/65/70%x5 sets)

2) Bar Muscle Up Technique: Spend 4:00 on each of the skills

#1 Jump to Hollow

#2 Box Swing

#3 Jumping Bar Muscle up

3) "Undead"

5 Rounds

15 Deadlifts 225/145

25 AbMat Situps


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