5/3/1 C2 w1d1
Buy in:
5 min jump rope
2 rounds of:
10 45# Overhead squats
15 45# Good mornings
20 sit-ups
RRPuP Step 8:
5 | 4 | 3 | 2 | 2
Strength 5-5-5+:
Back squat
warm
110 x 5, 135 x 5, 165 x 3
work
180 | 205 | 230(8)
Shoulder press
warm
60 x 5, 75 x 5, 90 x 3
work
95 | 110 | 125(7)
WOD:
2010 NorCal Qualifier
AMRAP in 10min of:
7 115# Thruster
12 50# DB swings
7 C2B pull-ups
Score: 4 rounds + 2 thrusters
Cash out:
3 x 12 K2Es
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