Wednesday 12/19/12

FITNESS
A. Back Squat
Take 15 minutes to build to a heavyish Back Squat x 1-2 reps
B. For Max Reps:
3 Minutes of Back Squat
(Men – Adv=Bodyweight, Int=3/4 BW; Women – Adv=3/4 BW, Int=1/2 BW)
Rest 60 seconds
3 Minutes of Rowing for Calories
Rest 60 seconds
3 Minutes of Burpees

PERFORMANCE
For time:
10 Deadlifts (315/225 lbs)
20 Chest to Bar Pull-Ups
40 Wall Ball Shots
8 Deadlifts
16 Chest to Bar Pull-Ups
32 Wall Ball Shots
6 Deadlifts
12 Chest to Bar Pull-Ups
24 Wall Ball Shots
4 Deadlifts
8 Chest to Bar Pull-Ups
16 Wall Ball Shots
2 Deadlifts
4 Chest to Bar Pull-Ups
8 Wall Ball Shots

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