3 sets of 5 reps (3X5)

Deadlifts

then,

Taken from CF.com 1/16/13

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Remember to stretch first

stretch

 

 

 

 

 

Speedy Jones DL: 135, 175, 175;    WO: 36# KB 16:39

Red Liner    DL: 135, 175, 175;   WO: 44# KB  21:19

Slow motion McGuire DL: 225, 275, 295;   WO: 53#KB 25:47

One response »

  1. Kaia F.I.T. says:

    Minnich: 17:55 (scaled Hand Stand Pushups, used 44lbs KB)
    Neitling: 16:06 (scaled HS pushups, used 1.5 pood KB)
    Tilton: 20:56 (scaled HS pushups, used 35lbs KB)

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