20130722

Monday, 22 July 2013

Warmup
1X 500m Row
2 Rounds
20 PVC OHS
5 Strict Pullups
10 HR Pushups

then

Front Squat, 5X5
Work up to heaviest possible 5RM
Last set should be 75-85% 1RM

then

"Nasty Girls"
3RFT
50 Air Squats - use wallball for depth
7 Muscle Ups - sub w/ X2 Pullups and Dips
10 Hang Cleans @ 95/135# - sub w/ appropriate weight