Wednesday 8/29/12

A.Four sets of:
Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible)
Rest 90 seconds
Good Mornings x 6-8 reps @ 3010
Rest 90 seconds
B.Three rounds for time of:
15 Burpees
30 Kettlebell Swings (24/16 kg)

A.Every 2 minutes, for a total of 12 minutes (6 sets), perform:
Weighted Dips (stationary) x 6-8 reps
B. 8min AMRAP
Handstand Push-Ups x Max Unbroken Reps
Sprint 100 Meters
30 Double-Unders

A. Three sets, not for time, of:
Free-Standing Handstand Hold x Max Effort
Kettlebell Snatch x 8-10 each arm
B. Strength Program

Rebuilding the feet Part 1


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