Monday, December 24, 2012

A1. HSPU
Beginners: 5-7 reps x 5 sets
Intermediate: 3 or 5 reps x 5 sets
Advanced: 1-5 reps x 5 sets


A2. Deadlifts
Beginner/Intermediate/Advanced: 5, 5, 5



B. AFAP Thrusters AMRAP in 30 sec  85/135 lbs
     AFAP Kipping Pull-ups AMRAP in 30 sec
     AFAP Burpees in 30 sec
     Rest 5 minutes.
     4 sets

In your rest period, work on QDRs.