Friday 8/24/12

FITNESS
Five sets of:
Row 500 Meters
Rest 20 seconds
Toes to Bar x 20 reps
Rest 20 seconds
Side Plank x 60 seconds per side

ENDURANCE TEAM
A. ME Shoulder Press
B. For Time:
21 Shoulder Press (95/65)
Run 400m
21 Push Press (95/65)
Run 400m
21 Push Jerk (95/65)
Run 400m

CROSSFIT TEAM
A. Just one set, not for time, of:
Bridge-Ups x 1.1.1
(hold for 10 seconds, rest for 10 seconds)
20/15 kg Sots Press x 6-8 reps
(doesn’t need to be heavy)
Double-Unders x 50 reps
Scapular Wall Slides x 8-10 reps @ 3131
Tall Box Jumps x 6-8 reps
(build jump to roughly 85% of max effort height and step down between each jump)
B. Strength Program

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