11/08/2011 Day One

MF 4-6mins
Band Mob 6-8mins
Dynamic Mob and Act 4-6mins

AM
A. Find 1rm in Front Squat @ 30X0 tempo
B. Find 1rm in Weighted Pull-Ups
C. 85% Front Squat x Max Reps @ 30X0 Tempo
* Load your bar with 85% of today's 1-RM front squat weight and perform as many reps as possible.

PM
A. Five sets for max reps of:
Unbroken Handstand Push-Ups
Rest exactly 60 seconds
B. 3 minutes of AMRAP Double-Unders
C. Eight sets for max meters of:
30 seconds max effort row sprint
Rest 2:30

results:
AM
A. 275#
B. 120#
C. 5 reps
PM
A. 11,6,4,4,2
B. 201 reps
C. 166,166,166,168,166,164,166,170=1332