Monday 8/27/12

FITNESS
A.Five sets, not for time of:
Bench Press x 4-6 reps
Rest 30 seconds
60 seconds of Double-Unders or practice jump rope technique
Rest three minutes
B. 10min AMRAP:
5 Renegade Rows
10 Chest-to-Bar Pull-Ups
100 Meter Run

ENDURANCE TEAM
A. ME: Good Mornings
B. Four Rounds For Time:
15 KB Swings (1.5/1 pood)
10 Strict Pull Ups

CROSSFIT TEAM
A. Strength Program
B. Six sets for times of: (optional)
Row 250 Meters
15 Kettlebell Swings (32/24 kg)
10 Burpees
5 Muscle-Ups (ladies = 3-4 reps, should be unbroken at least first 3 sets)
Rest 4 minutes

Deadlift Technique and how jump rope is related to running

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