Tuesday, February 7, 2012

120207 Rahoi

Buy in:
5 min jump rope
5 rounds of:
5 pull-ups
5 bar dips

Strength:
Back Squat 3 x 5
warm
#155 x 8; #175 x 6
work
195-210-230

Metcon:
Rahoi
AMRAP in 12 min of: (scaled to 10min)
24 inch Box Jump, 12 reps (scaled up to 30")
95 pound Thruster, 6 reps
6 Bar-facing burpees
Score: 4 rounds + 12 jumps + 6 thrusters

Elbow felt pretty good during pull-ups. Still a little hot.

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