Friday 8/10/12

FITNESS
A. 4 sets, not for time
Front Squats X 6-8 @ 21X1
rest 60 sec
DB External Rotation x 10-12 per arm @ 2020
rest 60 sec
Partnered Leg Tosses x 15-20
rest 60 sec
B. For Time:
1000m Row
20 Overhead Walking Lunges with bumper 20/15kg
30 Burpees

ENDURANCE
A. Dead hang Pull-ups 12 sets x 2 reps every 30 sec
B. 4R for time of:
Sprint 100m
25 Air Squats

CROSSFIT
A. 3 Sets, Not For Time
Butterfly Pull-Ups x 10-12
HS Walk x 10-15m
L-Sit x 30-45 sec
B. Strength Program

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