Friday 1.22.15

FOUNDATIONS
A. dip practice on bars
B. 21-15-9
hang power cleans
push ups

GPP
A. Kipping ring dip practice
B. "Elizabeth"
21-15-9
cleans (135/95#)
ring dips

COMPETITION
A. 3 sets for for time of:
40-50 unbroken double unders
2-8 unbroken muscle ups
7 tall box jumps
B. 10 min to build to a heavy front squat,
then, immediately follow with:
Every 2 minutes for 12 minutes @90% of front squat:
back squat x 5 reps
10 GHD situps

 
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