Wednesday 10/3/12

FITNESS
A. 4 sets of:
Shoulder Press x 6-8 reps @ 21X1
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Supinated Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
B. 21-15-9 reps for time of:
Dumbbell or Barbell Shoulder to Overhead
Pull-Ups

PERFORMANCE
A. Strength Program
B. 21-15-9 reps for time of:
115/75 lb Shoulder to Overhead
Pull-Ups
(take the push press from the ground, not a rack)

CROSSFIT TEAM
A. Three sets, not for time, of:
Muscle-Up x 3-6 reps
V-Ups x 15-20 reps
(perform as quickly as possible)
Rope Climb x 2 ascents
B. Take 15 minutes to build to a heavy Jerk
C. 12 minute AMRAP of:
10 Handstand Push-Ups
15 Wall Ball Shots*
25 Kettlebell Swings (24/16 kg)
*Males, if you have a 30 lb ball, use it. Ladies, 20 lbs should suit you well. Note weight of ball used.
IMMEDIATELY FOLLOWING THE 12-MINUTE AMRAP . . .
For time:
60 Pull-Ups
For C, note your results as follows:
8 + 22 reps, 1:42

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