Wednesday 7/25/12

FITNESS
A. 3 sets
Front Squats x 6-8 @ 3111
rest 60 sec
Single-Arm DB Row x 8-10 @ 2111
rest 60 sec
Double-Under Practice x 60 sec
rest 60 sec
B. 3 Rounds for Time
6 Man-makers
12 Burpees
300m Run

ENDURANCE ATHLETE
A. Back Squat
2 rep heavy to a 10″ box
B. 6 min AMRAP
10 Double KB Front Squat 24/16kg
10 Double KB Push Press 24/16kg

CROSSFIT COMPETITOR
A. 3 sets not for time
Handstand walk x 10-15m (sub is HS wall run x 20-30 shoulder taps)
Bridge-Ups x 6 reps of 10sec holds
V-up x 10-12
B. Strength Program
C. 3 Rounds for time of:
6 HSPU
6 Barbell Ground to Overhead 135/95lbs
12 burpees

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