Wednesday 11.26.14

The Foundry Printers Row, The Foundry Union Station – Competitor

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Weightlifting

Clean and Jerk (4×3, then OTM7 x 3)

Assistance

5×5 Overhead Squat – build weight

Density

OTM10

12 Wall Balls 20/14 (unbroken)

Metcon

Metcon (AMRAP – Reps)

AMRAP 11

Strict HSPU

Strict Pull Ups

2,4,6,8,10 etc

If you can’t maintain strict then move to kipping

Assistance

3×20 GHD Sit Ups