Wednesday 10/24/12

FITNESS
A. 3 sets of:
Deadlift x 6-8 reps @ 30X1
Rest 60 seconds
Push-Ups x 15-20 reps @ 20X1
Rest 60 seconds
Side Planks x 30-45 seconds each side
Rest 60 seconds
B. 12min AMRAP of:
6 Burpees
12 Kettlebell Swings

CROSSFIT TEAM
*Strength Program OF Part A & B*
A. 4 sets of:
Jerk Balance x 3 reps
Rest as needed
B. Six to eight sets of:
Split Jerk x 1 rep @ 80-90%
Rest as needed
C. 3 sets of:
Muscle-Ups x Max Unbroken Reps
Rest 30 seconds
Weighted Stationary Dips x 5 reps
Rest 30 seconds
Weighted Stationary Dips x 5 reps
Rest 30 seconds
Stationary Dips (Bodyweight Only) x Max Unbroken Reps
Rest 30 seconds
Row 500 Meters @ 85-90% pace
(work on speed start, followed by perfect mechanics)
Rest 2-3 minutes

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