Wednesday 12.3.14

The Foundry Printers Row, The Foundry Union Station – Competitor

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Weightlifting

Clean and Jerk (5×5)

Assistance

4×8 Dbl KB Front Rack Lunges (each leg)

Density

OTM8

1-5 Bar Muscle Ups (add weight vest if possible)

Metcon

Metcon (AMRAP – Reps)

10min AMRAP

10 Thrusters 115/80

10 Toes to Bar

Assistance

3 Rounds

:30 Rope Hang L Sit Hold

:30 Bar hang L Sit Hold

:30 Parallette L Sit Hold

Rest as needed between sets.