Monday 10/15/12

FITNESS
A. 4 sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Push-Ups x 10-15 reps @ 2011
Rest 45 seconds
Alternating Lateral Squat x 8-10 reps each leg @ 2011
Rest 45 seconds
B. For time:
Row 500 Meters
Kettlebell Swings x 40 reps

PERFORMANCE
A. Strength Program
B. 5R for time of:
135/95 lb. Power Clean x 5 reps
24″/20″ Box Jumps x 10 reps

CROSSFIT TEAM
A. 5 sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest as needed
B. 5 sets of:
Snatch-Grip Romanian Deadlift x 4-6 reps @ 4011
Rest as needed
C. Against a 2-Minute running clock, complete as many rounds and reps as possible of:
5 Handstand Push-Ups
5 Toes to Bar
5 Ring Dips
Rest 60 seconds between sets and complete a total of five sets (10 minutes of work).

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