WHITEBOARD – 16 December 2013

Workload:

Back Squat: 3 sets of 5

*All reps/sets should be done at (107.5%) 5 rep squats done on 25 NOV 2013

Then:

6 Rounds of 10 Minute CAP:
10 Barbell Thrusters (105/70lbs)
10 Inverted Rows

Notes: Have fun.

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Comments
2 Responses to “WHITEBOARD – 16 December 2013”
  1. Dara says:

    did 5×5 squat
    115-120-120-120-120
    phrase of the day was ‘rip the paper’

    WOD
    only 40# thrusters
    which is the reason I was able to do it in 10 minutes

  2. AM:
    Back Squat: 255×5, 275×5, 295×5, 275×5, 275×5
    Russian Curls & Abs to finish

    PM:
    Thruster: 135×1, 155×1, 175×1, 185×1, 205×1, 225×1, 245×1
    Clean to press: 145×1, 165×1, 175×1, 185(f)

    WOD:
    8:58 w/105lbs

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