19/11/12

"Strength"

Front Squat 3RM

60kg X 5
80kg X 3
90kg X 3
100kg X 3
105kg X 3 (PR!)

3 X Max. Reps HSPU

10, 7, 8 Reps.

"PMWOD111912"

In 12 mins, complete as many steps of the following ladder;

3 Pull Ups
3 Ring Dips
3 Russian KB Swing @ 40kg
6 Pull Ups
6 Ring Dips
6 Russian KB Swing @ 40kg
9 Pull Ups
9 Ring Dips
9 Russian KB Swing @ 40kg
etc...

12 + 15 Pull Ups