Thursday, February 7, 2013



For Beautiful Quality Reps
Complete in the order written If GHD is being used just wait for it.
NOT for time:

 
20 Knees 2 Elbows
20 GHD Back Ext
100 ft Straight Leg Bear Crawl (not that fast running crap)
20 Unbroken Double Unders (If cannot be completed after 3 attempts then 80 singles)

20 GHD Sit Ups
20 Overhead Walking Lunges with a plate (light enough to maintain locked out elbows)
100 ft Straight Leg Bear Crawl (not that fast running crap)
20 Unbroken Double Unders (If cannot be completed after 3 attempts then 80 singles)
 
 
20 Toes 2 Bar
20 Russian KB Swings (2 pood/1.5 pood)
100 ft Straight Leg Bear Crawl (not that fast running crap)
20 Unbroken Double Unders (If cannot be completed after 3 attempts then 80 singles)

then
 
Row 250m for time. (Max Effort)

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