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12/12/14

December 11th, 2014

Strength:

Alternate OTM X 10

BSQ 5X3 90% of 1 rm

5 Bent over rows with KB (HAP) (R/L =1)

 

WOD:

“Diane” (15 min cap)

21-15-9

DL (225/135) (Scale to 70% of 1 RM)

Handstand pushups (scale below in order from easier to harder)

  1. Incline Push Up – hands are higher than feet
  2. Push Up
  3. Ring Push Up
  4. Decline Push Up – feet are higher than head

5 min rest

 

OTM X 10

10 Thrusters (95/65/55)

adjust reps and weight accordingly

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