Friday 30.3.12
A: 3×5 back squat at 120kg
B: 3×15 reverse hyper @ 30kg
C: 3 rounds (un-timed):
10 ring dips
10 OH walking lunges w/ 20kg bumper
10 GHD sit-ups
— really focus on legit reps
Thursday 29.3.12
B: 3×5 weighted pull-up (pronated grip) w/ 16kg KB
B: 4 rounds for time:
20 swings @ 32kg
20 push-ups
20 sit-ups
— results: 9:29
Wednesday 28.3.12
A: 3×5 strict press @ 70kg – shoulders only barely recovered after CrossFit games Open workout 12.5 (pull-ups and thrusters)
B: for time:
30-20-10:e
Burpee box jumps (24″)
Double-unders x2 – eg. 60-40-20
— results 7:01
Rested Mon and Tue to recover from second attempt 12.5
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