December 31, 2013

A1. Deadlift - 8 @ 60%, 7 @ 70%, 7 @ 70%, 7 @ 75% rest 30 seconds
205RM
8 60% 125lbs
7 70% 145lbs
7 70% 145lbs 
7 75% 155lbs 

A2. Ring Dips - 4 x 4 *unbroken* reps rest 2 minutes

+

AMRAP 90 seconds

3 burpees

6 lunge steps

rest 90 seconds x 6

*go AFAP on burpees and catch your breath on the lunges*
1. 5 rds 
2. 4 rds
3. 4 rds
4.  4 rds + 3 burpee s
5. 4 rds + 1 burpee
6. 5 rds + 1 burpee ( Quads were on fire) 

+

10 minutes of skill work - muscle ups or handstands