Saturday 12/8/12

FITNESS
For time:
Run 5k or Row 5K

PERFORMANCE
A. Two sets, not for time, of:
Muscle-Ups x 6-9/3-6 unbroken reps
Kettlebell Snatch x 8 reps each arm
Alternating Pistols x 16-20 reps
B. For time:
50 Back Squats (135/95 lbs)
40 Pull-Ups
30 Shoulder to Overhead (135/95 lbs)
Rest exactly 5 minutes, and then . . .
C. For time:
50 Front Squats (85/65 lbs)
40 Pull-Ups
30 Shoulder to Overhead (85/65 lbs)
Rest exactly 5 minutes, and then . . .
D. Three sets of:
GHD Sit-Ups x 15-20 reps
Rest as needed

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