Monday 12/17/12

FITNESS
A. Four sets of:
Alternating Single Arm Dumbbell Press x 6-8 reps each arm
Rest 45 seconds
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds
B. For time:
Shoulder to Overhead x 30 reps
600 Meter Run
Wall Ball Shots x 40 reps

PERFORMANCE
Against a 25-Minute Running Clock:
In 10 minutes or less, establish a 1-RM Ground to Overhead
At the 10:00 minute mark, perform the following. . .
For Time:
25 Thrusters (95/65lb.)
(9/6) Muscle-Ups
20 Thrusters
(6/4) Muscle-Ups
15 Thrusters
(3/2) Muscle-Ups
In remaining time establish a 1-RM Snatch

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