Wednesday 3/27/13

I’m guessing it will be bicep curls and lat pull-downs!

Strength
Spend the next 15 minutes working through the following set:
3-3-3-3-3-3
Deadlift
*This is not an effort to establish a 3 rep max.  However, you should go heavy and stay consistent with weight throughout.  If your back starts to round and you do not fix it, be prepared to go down in weight.

WOD
Complete as many rounds in fifteen minutes as possible of:
100 Double-unders
50m Bear crawl
1 Muscle-up
*If you do not have muscle-ups, use the following modifications:
“I’ve done A muscle-up, but I can’t do muscle-ups.” – do jumping MUs
“I can’t do a MU but I’m good at chest-2-bar pull-ups and dips.” – do strict C2B & strict RD
“I can’t do strict C2B or strict RD.” – strict pull-ups & band assisted RD
“I can’t do kipping C2B or kipping RD.” – Do kipping pull-ups and parallette dips or band assisted RD
“I can’t do kipping pull-ups” – Do band assisted STRICT pull-ups and parallette dips

Teens
Skill: sumo deadlift high-pull
WOD
7:00 AMRAP
21 Double-unders
14 Squats
7 Kettle bell sumo deadlift high-pulls (15-45#)
Study Session: SAT Question of the Day

Basics
Complete the following for time:
20 Burpees
5 Box Jumps
15 Burpees
10 Box Jumps
10 Burpees
15 Box Jumps
5 Burpees
20 Box Jumps
*Compare to 10/10/12

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