Warm-up: 2 Rounds: 400 Meter Indian Run 10 Hip extensions 10 Push ups 10 Second handstand hold Workout: A1: Deadlift 5 x 5; Rest 10 seconds A2: HSPU 5 x AMRAP; Rest as needed between sets Powerlifting: A: Snatch Pull. Squat Snatch., 3.1. x 3 sets; Rest 5:00 B1: Overhead Squat 3 x 5 reps @43×1; Rest 2:00 B2: Strict CTB Pull ups 3 x 4-5 reps @21×1; Rest 2:00 C: Weighted back extensions 3 x 10-15 reps; Rest 1:00 “Winter Break Road Trip: Parts 1-2” with Austin Malleolo, James Hobartand Pat Sherwood, free CrossFit Journal preview – video [wmv] [mov]
