Tuesday 22nd 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

5rm deadlift not touch and go but pause and reset.
10@bar
10@60
7@100
5@140
3@180
1@220
1@230
1@240
1@245
5@245kg

B) 3 by max reps strict pull up with 20kg
7+3 rep drop set
6+3 rep drop set
7+3 rep drop set

PM
5 sets with 5min rest between each set.
1min LEFT single arm DB clean and press with fat grips
1min RIGHT single arm DB clean and press with fat grips
1min static back ext hold on GHD hands on head

reps
1. 12, 12
2.12, 13
3.12, 11
4. 12, 12
5.11, 12