Tuesday 1/15/13

FITNESS
Four sets of:
Against a 4 minute running clock, complete:
25 Kettlebell Swings (32/24 kg)
400 Meter Run
Double-Unders x Max Reps
Rest 4 minutes between sets

PERFORMANCE
A. Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
Double-Unders x 40-50 reps
Toes to Bar x 12 reps
B. Every minute, on the minute, for 12 minutes:
Hang Clean x 1 rep
Loading per minute:
1&2 = 60%
3&4 = 65%
5&6 = 70%
7&8 = 75%
9&10 = 80%
11&12 = 85%
C. Three sets for times of:
Row 500 Meters
10 Power Cleans (205/143 lb)
20 Wall Ball Shots (30/20 lb)
Rest 3 minutes
D. Two sets of:
GHD Sit-Ups x 25 reps
Rest as needed

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