November 27, 2012

BB Gymnastics
1) Pendlay Row, EMOM  7×3 reps @175lbs
-2 minutes to reset bar to good mornings
2) Jumping Good mornings, EMOM – 7×3 reps @105lbs
-4 minutes to set Back Squat
Strength
1) Back Squat: EMOM for 5 minutes – 2 reps @ 85% (255lbs)
These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.

Conditioning
Run 200m
9 Strict Pull-Ups
9 Back Squats 205#
Run 200m
7 Strict Pull-Ups
7 Back Squats 205#
Run 200m
5 strict Pulll-Ups
5 Back Squats 205#
Run 200m
7:41RX

Warfit 800 with 85# sandbag just for fun....