Friday November 1st, 2013

AM
A. Wtd dips @30X1; 5-7×4; rest 3 min
B. RDL @2020; 8-10×3; rest 2 min
+
6 sets:
11 hspu
11 kb swings 1.5pd
40 double unders
rest 2:30
+
GH raises @20X1; 8-10×5; rest 1 min

PM
row sprint 20 sec max effort
rest 3 min
x3
rest walk 5 min
x2

Thank you to Martine Beher for the great pics!

Thank you to Martine Beher for the great pics!

20131101-123433.jpg

Great speed work for me. No abmat on the hand stand push ups. In round two I missed a few double unders and in round 6 my hspu got a little slower. Round 5 was my best round. No misses.

20131101-144228.jpg

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