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Winter Work 1/9/15

Whats Left of Bobby after the 12 Days of Xmas!

Whats Left of Bobby after the 12 Days of Xmas!

Warm-up:
8 min
10 Pass Through
10 O/H Squat
5 Snatch Balance
3 Push-up

Beginner Strength:
5×5 O/H Squat
90 sec rest

Advanced Strength:
7 Rds
5 O/H Squat
30 sec rest
5 Weighted Ring Dips(substitute Strict)
30 sec rest
5 Weighted Chin-ups
1 min rest
After completing all rounds, have them drop to 80% heaviest set of five, and do two sets of 8 OHS, resting 60s between sets.

Conditioning:
2x 6 min Amrap
5 Burpees to traget (6 inch minimum)
10 Push-press(95/65)
20 Jumping Lunges
2 min rest between

 

 

January 9, 2015 | News | 0

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