Monday February 20th, 2012

Feb 20th, 20122 Comments

“Our most basic instinct is not for survival but for family. Most of us would give our own life for the survival of a family member, yet we lead our daily life too often as if we take our family for granted.”
- Paul Pearshall

LEVEL 1

Front Squat Find a 1 RM

1000m Row for TIme

Put both of these benchmarks in your log.

LEVEL 2

Fran

21-15-9

Thrusters (95#/65#)

Pull Ups

COMPETITION

A.
Two sets for max reps of:
Unbroken Muscle-Ups
Rest 90 seconds
L-Sit (Max Hold – in seconds)
Rest 90 seconds
Strict Handstand Push-Ups
Rest 90 seconds

B.
Four sets of:
Deadlift x 3 reps
Rest 3 minutes
(build to a heavy triple)

C.
Five sets for max reps:
30 seconds of 155/105 lb. Ground to Overhead
Rest 90 seconds

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