Tuesday 11/27/12

FITNESS
A. Three rounds for time of:
15 Pull-Ups
30 Double-Unders or 12″ Box Jump Overs
300 Meter Run
B. Four sets of:
Kettlebell Swings x 20 reps
Rest 45 seconds
Pull-Ups x 6-8 reps @ 2111
Rest 45 seconds
OHS x 4-6
Rest 45 seconds

PERFORMANCE
A. Three sets of:
Supine Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible)
Rest 60 seconds
Weighted Stationary Dips x 4-6 reps @ 20X1
Rest 60 seconds
B. Five sets for times of:
Row 500 Meters
15/10 Handstand Push-Ups
15 Toes to Bar
5/3 Muscle-Ups
Rest 4 minutes

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