Friday 9/7/12

FITNESS
A. Three sets of:
Turkish Get-Ups x 3 reps each arm
Rest 60 seconds
Goblet Squats x 10 reps @ 3011
Rest 60 seconds
B. 15 min AMRAP of:
Wall Ball Shots x 10 reps
Box Jumps x 20 reps
Run 200 Meters

ENDURANCE TEAM
A. Strength Program
B. 15 min AMRAP of:
Wall Ball Shots x 10 reps
Box Jumps x 20 reps
Run 200 Meters

CROSSFIT TEAM
A. For Max Reps:
3 Minutes of Double-Unders
B. In 8-10 attempts or less, find your 1-RM Snatch
Rest as needed between attempts.
C. Five sets for max reps of:
Strict Handstand Push-Ups x Max reps @ 1010
(if you break tempo, you terminate the set – no resting at either the top or bottom)
Rest exactly 60 seconds
Perform these per Games standards – abmat sandwiched between two plates – the abmat should be the same level as the plates.

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