Saturday 12/1/12

FITNESS
A.In teams of three
complete as many rounds as possible in 15 minutes of:
135/95 lb. Power Cleans x 3 reps
Burpees x 6 reps
Rest EXACTLY five minutes, and then:
B. In teams of three
complete as many rounds as possible in 15 minutes of:
Push-Ups x 6 reps
24″/20″ Box Jumps x 9 reps
For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

PERFORMANCE
A. Two sets of:
L-Sit x Max Hold
Rest exactly 2 minutes
(Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the plates.)
B. Two sets of:
Muscle-Ups x Max Unbroken Reps
Rest exactly 60 seconds
C. “Ten Minute Capacity Test”
For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squats for Females)
(the barbell may begin from a rack during this portion of the test)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)
Please post scores as follows:
Row Cals =
Pull-Ups =
Squats =
STO =
TOTAL =

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