Wed, 120716

​​

325# for Chris 
Am

A. Back squat 3.3.3 cluster : 10 count between to max 

B. Strict Press – 5.3.1.1.1

*heavy 5, heavy 3 and singles 

C. 400m run – hard sustainable efforts into 200m light job x 8 rds 
Pm

AMRAP 10 @90%

12 ghd sit-ups 

6 strict hspu 5/3″ deficit 

12/10 cal row 

6 power cleans 155/108
Rest 4 min
AMRAP 10@90%

12 t2rings 

12 kipping hspu 

12/10 cal bike 

12 clean and jerks 95/63

Into ,

7 min on rower 2:25/2:15 pace