|amsterdam is an amazing city!|
1. front squat: work up to a heavy single then -5% x 1, -10% x 1, -15%x2x3
2. back sqt: work up to 70%x3x3
3. sit ups x 100.
4. chins: 25
Warm Up: 3 Rounds: 5x deadlift, 5x power clean, 5x front squat, 5x push press, 5x back squat, stretch or dynamic movement of your choice.
*Note: Start off light, and increase the weight each round.
Strength: Work up to a 5 RM deadlift
W.O.D.: Complete the following for time...
150x Wall ball (20#/12#)
100x sledge strikes (AHAP)
50x Ring dips
Durability: 50x GHD sit ups, 30x reverse hypers