Monday, December 31, 2012

Twister

November 28, 2012

WARMUP:
Row 250
3 Rounds
- 10 Grasshopper
- 10 Lunges
- 10 Shoulder Dislocate
- 10 Wall Balls
Row 250

WOD: Twister
12 Minute AMRAP
15-12-9-6-3
- Pullups
- Front Squat (75)
Burpees for the remaining time
(5:36 + 75 Burpees Rx)

SKILL/STRENGTH
Back Squat - 12 Minute 5 X 1
165, 205, 230, 240, 245 <----PR

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