Friday 8/31/12

FITNESS
A. Three sets of:
Goblet Squats x 8-10 reps @ 21X1
Rest 60 seconds
Single-Arm Row x 8-10 reps each arm @ 21X1
Rest 60 seconds
Partnered Leg Tosses x 15-20 reps
Rest 60 seconds
B. Complete as many rounds and reps as possible in five minutes of:
Thrusters x 5 reps
Pull-Ups x 10 reps
Then rest exactly five minutes, and then…
C. Complete as many rounds and reps as possible in five minutes of:
Burpees x 10 reps
Wall Ball x 10 reps

ENDURANCE TEAM
A. In five or six attempts, build to a 3-RM Thruster
B. Complete as many rounds and reps as possible in five minutes of:
Thrusters x 5 reps 135/95lbs
Pull-Ups x 10 reps
Then rest exactly five minutes, and then…
C. Complete as many rounds and reps as possible in five minutes of:
Burpees x 10 reps
Wall Ball x 10 reps 20/14lb

CROSSFIT TEAM
A. Strength Program
B. Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest 2-3 minutes between sets

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