March 31st, 2014

AM.
A. Build to a 8RM/Leg RFESS: 45# with ab mat under knee
note: left leg 55# for 7reps, right leg for 3reps
B. Build to a 1RM WTD Pull-up Pronated – Skip if shoulder bothering and let me know
47 1/2#
+
For Time @100% Effort, go for it and try and hold on:
250m Row
10 KBS 70#
20 Burpees
10 KBS 70#
250m row
3:51

PM.

A. Build to a 1RM PC:

195# PR!

Rest 8 Minutes
AMRAP PC @ 90% of 1RM in 7 Minutes

20reps @ 175#
+
10-15 min z1
If needed to do as one session let me know…

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