Thursday – April 19th, 2012

Workout of the Day
Strength of the Day	Ring Holds/Ring Dips
Level 1: 6 Min. AMRAP: 5 Deadlift 4 Front Squat 3 Push Jerk	Level 2: 6 Min. AMRAP: 5 Deadlift, 95 pounds (female 65#) 4 Front Squat, 95 pounds 3 Push Jerk, 95 pounds
Level 3: 6 Min. AMRAP: 5 Deadlift, 115 pounds (female 75#) 4 Front Squat, 115 pounds 3 Push Jerk, 115 pounds *You may not let go of the bar until you finish your set of 5, 4, 3. If you let go during your set, you owe 3 burpees immediately.	Level 4: 6 Min. AMRAP: 5 Deadlift, 155 pounds (female rx 105#) 4 Front Squat, 155 pounds 3 Push Jerk, 155 pounds You may not let go of the bar until you finish your set of 5, 4, 3. If you let go during your set, you owe 3 burpees immediately. From the NLI Iron Will II on 4/14/12.

Workout of the Day

Strength of the Day

Ring Holds/Ring Dips

Level 1:

6 Min. AMRAP:

5 Deadlift
4 Front Squat
3 Push Jerk

Level 2:

6 Min. AMRAP:

5 Deadlift, 95 pounds (female 65#)
4 Front Squat, 95 pounds
3 Push Jerk, 95 pounds

Level 3:

6 Min. AMRAP:

5 Deadlift, 115 pounds (female 75#)
4 Front Squat, 115 pounds
3 Push Jerk, 115 pounds

*You may not let go of the bar until you finish your set of 5, 4, 3.
If you let go during your set, you owe 3 burpees immediately.

Level 4:

6 Min. AMRAP:

5 Deadlift, 155 pounds (female rx 105#)
4 Front Squat, 155 pounds
3 Push Jerk, 155 pounds

*You may not let go of the bar until you finish your set of 5, 4, 3.
If you let go during your set, you owe 3 burpees immediately.
*From the NLI Iron Will II on 4/14/12.

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