WHITEBOARD – 28 January 2013


Back Squat – 10×3 (84% 1 rep max)


7 Rounds
3 Handstand Push-ups
12 Step-ups (2 Dumbbells totaling 1/2 BW)


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.

2 Responses to “WHITEBOARD – 28 January 2013”
  1. kevin olds says:

    295 x 3 x 10
    WOD RXd – unbroken HSPU all 7 rounds

  2. Rock says:

    metcon: 7:28
    50 push-ups, short on time

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