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Wednesday December 28, 2011

Casey and a whole lotta push presses.

Welcome back folks! I hope you had a great time off. I’m certainly feeling the necessity to get off my ass and get back to work. 😉

We will be running regular hours all week, including Saturday and Sunday. Yep! New Year’s Day at 11AM.

Today’s Workout:

Five sets of:
Deadlift x 4-6 reps @ 21X1
Rest 20 seconds
Ring Push-Ups x max reps @ 1010
Rest 2 minutes;

So, today is a “Rest Day”. You will have the choice of:

1./ Front squat 2-2-2-2-2-2 reps

2./ Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24″ box
15 Toes to bar
12 Pull-ups

Scale: AMRAP 15 minutes – Toes as high as you can.

3./Five rounds for time of:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps

Scale weight as necessary.

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