CFW - 14Dec11 Workout
3 Shoulder Press on the minute for 9 minutes @ 60% of your 1 RM. (95#)
On the 9th min do max reps. (got 15 reps!)
Rest 5 min.
12 min AMRAP
Start with a 400m Run then
3 Hand Stand Push-up
6 Pull-up
9 Hand Release Push-up
Total rounds 5 + 1 HSPU
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