Wed, Feb 3rd, 2010

Training:

Febbers:
part 1
for time:
30 HSPU
10 chin ups
20 HSPU
20 chin ups
10 HSPU
30 chin ups

rest 30 min

part 2
Run 3K as fast as you can

Marchers:
A. quickly build to a tough 3 in the Dead Lift - NOT a 3RM; rest no more than 60 sec b/t sets
B. Bench Press @ 10X1 - 60% 1RM; 8 sets of 3; rest 30 sec
C. Hang Power Clean @ 12X1; 3 sets of 3 - 80% effort; rest as needed
D. GH Raises @ 2010; 15 x 5 sets; rest 90-120 sec

Febbers post time for gymnastics routine and 3K run to comments
(as well take your HR immediately after the HSPU/chin up wod and right after the run and post next to score, i.e. 5:30 (145) and 10:45 (175))
Marchers post loads and notes to comments
single Thurs for Febbers and Marchers