WHITEBOARD – 28 January 2013
Workload:
Back Squat – 10×3 (84% 1 rep max)
Then:
7 Rounds
3 Handstand Push-ups
12 Step-ups (2 Dumbbells totaling 1/2 BW)Then:
100 Push-ups
Notes: Notice the precentage. Again, no rush on the 100 Push-ups at the end. You can even add them in during your back squats as I know ten sets of 3 can take up some time. This is the last week of the 10 sets of 3. Grind the best you can and rest as long as you need to get the sets in. If you fail drop down to 75% to finish.
295 x 3 x 10
WOD RXd – unbroken HSPU all 7 rounds
235#
metcon: 7:28
50 push-ups, short on time