Tuesday 12/18/12

FITNESS
A. 6 sets
Hang Snatch + Snatch
Rest as needed between sets
B. For time:
30 Wall Ball Shots
30 Pull-Ups
20 Wall Ball Shots
20 Pull-Ups
10 Wall Ball Shots
10 Pull-Ups

PERFORMANCE
A. Skills Test for Max Reps:
60 seconds of “No-Touch” Deficit Handstand Push-Ups on paraletts or 6″ of stacked plates
Rest 30 seconds
60 seconds of Weighted Pull-Ups (24/16 kg kettlebell)
Rest 30 seconds
60 seconds of Double-Unders
B. Complete as many rounds and reps as possible in 4 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders
Rest exactly 3 minutes, and then . . .
C. Complete as many rounds and reps as possible in 6 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders
Rest exactly 3 minutes, and then . . .
D. Complete for time:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

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