Friday 2/1/13


FITNESS
Teams of three must complete a total of 4 sets each as quickly as possible of:
Row 500 Meters
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the row at the same time. 

PERFORMANCE
A. Five sets of:
Front Squat x 1 rep
* Set 1 – 70%
* Set 2 – 80%
* Set 3 – 90%
* Set 4 – 95%
* Set 5 – 100+%
Rest as needed
B. Snatch
Take 15 minutes to build to a heavy Snatch
Let feel dictate the load for your lifting today – if you feel fast and your mechanics are good, keep building.
C. “Lil’ Lauren”
Three rounds for time of:
225/155 lb Ground to Overhead x 5 reps
225/155 lb Deadlift x 10 reps
Handstand Push-Ups x 15 reps
D. Three sets of:
Weighted Hip Extension x 6-8 reps @ 4022
Rest as needed
Supine Ring Row x 10-12 reps @ 2111 (get as horizontal as possible – feet on a box if you can)
Rest as needed

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