Tuesday 31/12/13 – Competition

 Workout of the Day

A.

3 rounds not for time:
8-12 Butterfly pull ups
16-20 alternating pistols
50 double unders

B.

Back Squat
* Set 1 – 5 reps @ 70-75%
* Set 2 – 3 reps @ 80-85%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 2 reps @ 90%
Rest 3 minutes.

C.

“Grace”
30 Reps for time of:
62/42.5 kg Ground to Overhead
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D.

Three rounds not for time of:
10 Ab roll outs
10 Hip extensions

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