22/11/12

"Strength"

Front Squat Max. Effort
60kg X 3
80kg X 3
90kg X 3
100kg X 3
105kg X 1
110kg X 1
115kg X 1 (PR!)
120kg X 1 (f)
120kg X 1 (f)
105kg X 3
110kg X 1
115kg X 1
120kg X 1 (f)
120kg X 1 (f)

Pendlay Rows 5X5
60kg

"PMWOD112212"

25 mins AMRAP;

50 Double Unders
50 Burpees
50 KB Swings @ 16kg
50 Walking Lunges
50 Push Press @ 20kg

2R + 50, 15 Burpees