Sunday, February 17, 2013

Monday


Lu Xiaojun 175kg Snatch World Record Video

Optional 250 meter row.  Get in a 250m row this week.  Start with an easy 250 meters row to warm up.  Try to leave some energy to sprint the last 25 meters.  Make a note of your pace.  Make up the row on Saturday or Sunday if you miss it. 

End of 20's!




LIFT
Squat 5rm + 1max rep @90%

Bent row: 2-3x15 +
RDL or stiff-legged deadlift 2x15 (Do these once this week.)

WOD
12min AMRAP
8 goblet squats with kettlebell
250m row
8 evil wheels AKA bar roll outs

*As heavy as possible



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