Saturday 2/9/13



FITNESS
Complete Three rounds for time of:
10 Shoulder to Overhead (135/85 lbs.)
20 Box Jumps (24″/18″)
30 Kettlebell Swings (24/16 kg)
and then immediately complete a 600 Meter Run

PERFORMANCE
A. Three sets, not for time, of:
Bar Muscle-Up x 2-4 reps
L-Sit x 30-45 seconds
Rope Climb x 2-3 ascents
Double-Unders x 40-50 reps
B. Four rounds for time of:
225/155 lb Deadlift x 10 reps
Toes to Bar x 15 reps
Rest exactly 3 minutes, and then . . .
C. Three rounds of:
20 Alternating Pistols (10 each leg)
20 Ring Dips
Rest exactly 3 minutes, and then . . .
D. Two rounds for time of:
20 Pull-Ups
30 Push-Ups

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