130307 ~ The Day After the Announcement!!

130307 ~ The Day After the Announcement!!

Strength:

Front Squat  2X5 @ 80%, 2X3 @ 85%, 2X2 @ 90%, 2X1 @ 95% ***Add 5# to each of these % if you completed this series on 130226**

3min ME Calorie Row

then

AMRAP 5 Min

5 Squat Clean Thruster (95/65)

10 Ring Dips

Rest 2 min

5 min AMRAP

20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats

Cash Out:

Foam Roller and mobiity work!

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