Saturday 2/23/13


FITNESS
In teams of three, with only one person working at a time, and alternating rounds, complete 10 rounds each of:
185/135 lb. Power Clean x 3 reps
Burpees x 6 reps
100 Meter Run
Partner A will complete one full round before Partner B begins, and so on until each teammate has completed 10 rounds.

PERFORMANCE
A. Three sets, not for time, of:
Muscle-Ups x 3-7 reps
Box Jump x 10-12 reps
(practice cycling with feet on the box when hips open)
Toes to Bar x 12-15 reps
B. For time:
10 Deadlifts (315/225 lbs)
20 Chest to Bar Pull-Ups
40 Wall Ball Shots (20/14 lb)
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
Compare to December 19, 2012.
C. Three sets of:
GHD Sit-Ups x 15-20 reps
Rest 90 seconds
Ring Push-Ups x 20-30 reps
(or – if you’ve struggled with Ring Dips recently, practice sets of Ring Dips – choose appropriate reps to challenge you to make them unbroken)
Rest 90 seconds

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