“tuesday 1.14.14”1493534 382956771848568_608144351_o

 

Warm-up:

          2x 3strict pull-ups+5 push ups+ 10 air squats

Skill:

           back squat fail/ transition 

Strength:

        back squat: 2x2 @90+% of actual 1rm

        pull-ups: 2xme strict pull-ups

WOD:

         open 11.4

         10 amrap

         60 bar facing burpees

         30 ohs (120/90)

         10 muscle-ups

“Training for a fight by running twenty minutes everyday makes perfect sense if you plan on running away from your opponent and know you will be getting a ten minute headstart.”


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