Friday, February 14, 2014

1.) Back Squat:1X8@80%, 1X3@90%, 2X1@100% quick up and down with no pause every set – rest 2:00

2.) Bench Press: 4X3 work to a 3rm – rest 2:00

3.) WOD

10 front squats 

2 ring dips
50 double unders
8 front squats 

4 ring dips
40 double unders
6 front squats 

6 ring dips
30 double unders
4 front squats 

8 ring dips
20 double unders
2 front squats

10 ring dips
10 double unders

Weight: Adv: 155/115 Int: 135/95 Beg: 95/65. 

Dips: Adv: rings Int: matador Beg: box dips.

To Rx in any category you must do double unders. Sub tuck jumps or regular jumps x 5.