17/12/05

Strength

 Tempo Strict-Press 3-3-3-3-3 @ 0333
0= Fast up, 3 sec pause at the top, 3 sec down
3 sec in the bottom.
* Pick a weight that is challenging Yet Manageable
throughout the tempo.

Core

Tabata
Hollow-Rocks
Arch-Rocks

WOD

10 min AMRAP (ladder)
3-HSPU
3-Pull-ups
6-HSPU
6-Pull-ups
9-HSPU
9-Pull-ups
12-HSPU
12-Pull-ups
15-HSPU
15-Pull-ups
* Continue Pattern until time expires