The Power House at Highland
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9:57 am

160706

P1 Strength:
4 Sets
1/2 kneeling upside down kb press x 6/6
Rest 30-60"
PB Russian Twist x 5/5
Rest 30"
Quad t-spine rotation x 3/3
Rest 15"

P2 Strength:
Press
5@55%
3@65%
5@75%
3@85%
1+@95%
***make sure to use training max for all calculations: training max is 90% of 1RM from two weeks ago
***practice bar MU skill between sets

P1 WOD:
Complete as many rounds as possible in 7 minutes of:
12 cal or 75 single unders
5 burpee pull-ups or 10 shoulder taps + 10 trx pull-ups

P2 WOD:
Complete as many rounds as possible in 7 minutes of:
25 double-unders
5 burpee bar muscle-ups

Jump to a bar at least 6 inches beyond your reach.
Scale to burpee C2B pull-ups for no muscle up