Hit all three of the following before sunday 7/14/13
A.) back or front squat 4×9 @70%
B.) strict press 5×5 @ 70% “Core-tight, butt-tight!”
C.) deadlift 4×5 @ 80%
* if you have not completed CF total, do so and complete the strength with your % based off of your CF total lifts.
7-11-13
5 Minute amrap of
Dubs
-or-
Row for calories
Then
“Lynne 3”
Max reps BW bench press
Max reps BW pull up
If you cannot do BW then use a weight that allows for >10 reps of each move
3 rounds (not timed)
