Wednesday 11th January 2016

A) Back squats:

6×3 (4 sec negative)

-20min cap-

B) 2 Rounds for time:

200m Run

20 Front rack alt lunges @L1=30kg/21kg – L2=43kg/30kg – L3=52kg/35kg

20 Shoulder to overhead

 -rest 5mins-

C) 2 Rounds for time:

200m Run

20 Back squats

20 Hr press ups