18Dec13: Benchmark Wed + Strength

Strength
1a) 6X3/6 FS/BS @ 94% of 111318 – rest 60 sec.
Alternate 1B’s between every set of 1A’s:

1b-1) 3X3 Tempo Clean First Pull (3 counts up, 3 count pause at knee, 3 counts back to floor, no pause at the floor) – heavy but perfect, rest 60 sec.
1b-2) 3X15 Reverse Hyper   , rest 60 sec


BENCHMARK:


"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups



FOR SAN FRAN......  mr maddox