MONDAY DECEMBER 7, 2015

STRENGTH

BACK SQUATS (ADD 30 LB TO 1RM)

50% X 5 -- 63% X 5 -- 68% X 5 -- 77% X 3 -- 86% X 1+

 

CONDITIONING WOD

"PEARL HARBOR TRIBUTE" (DEC 2014)

15 MIN AMRAP

12 WGT BOX STEP UPS 20" RX95/65 A=85/60 I=75/55

7 RING DIPS RX/A/I=UNASSISTED

41 AIR SQUATS