Monday 21st Jan 2013

Supported by:
Alphafit equipment specialists www.alphafit.com.au
WOD gear athlete apparel Australia
RockTape
Blue Dinosaur Paleo Bars
ASN Mermaid Beach


AM
A) 3 rm back squat
10@bar
10@60
8@100
5@120
3@140
1@160
1@170
1@180
3@180
3@190

Then 2 sets of 3 @171kg

B) Log clean and press
5@35
3@65
1@95
1@100
1@105
1@107
1@107
1@107 F
1@107
1@108

PM
4 sets of max reps push press with log @85kg follow immediately by 30 unbroken double unders. Rest 5mins

9 push press DUs 1 attempt
10 push press DUs 1 attempt
10 push press DUs 3 attempts
10 push press DUs 1 attempt.