Wednesday 8/15/12

FITNESS
A.4 sets, not for time
Deadlift x 6-8 @ 20X1
rest 45 sec
DB Shoulder Press x 6-10 @ 2110
rest 45 sec
Hollow Hold x 30 sec
rest 45 sec
B. 10min AMRAP:
5 Push-Ups
10 Goblet Squats
15 Kettlebell Swings
100 Meter run

ENDURANCE
A. ME Floor Press
B. 3R For Time
10 Bench Press BW/.75BW
8 Box Jumps 24/20″
100m Bear Crawl

CROSSFIT
A. Strength Program
B. Three sets, each for time of:
Row 500 Meters
50 Double-Unders
20 Pull-Ups
Rest 3 minutes

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