20130131

WOD 130131

Strength
1) Deadlift: 3X10
315-365-405
430x4

2a) Tempo Bench Press: 5X5 (fast up, 5 second count on the descent)
225-230-235-245-245

2b) Strict Tempo Supinated Weighted Pull-ups: 5X5 (fast up, 5 second count on the descent)
 15-20-25-35-45

Conditioning
For time:
30 Handstand push-ups (regionals standard)
40 Pull-ups
50 KBS 24/16kg
60 Sit-ups (Ab-Mat, anchored)
70 Burpees

12:00

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