Monday, January 19, 2009

GHD sit-ups, back ext, thrusters, pull-ups

5 min. warm up on concept II rower (1000 m)
OHS with bar, bar thrusters

10 GHD Sit-ups
10 Hip & Back Extensions
85 pound Thrusters, 20 reps
30 Pull-ups

20 Hip & Back Extensions
85 pound Thrusters, 15 reps
20 Pull-ups

30 Hip & Back Extensions
85 pound Thrusters, 10 reps
15 Pull-ups
16:36

after - OHS, push press, push jerks

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