Saturday 3/16/13

FITNESS
Three rounds for time of:
Run 200 meters
100 meter Walking lunge
50 Squats

PERFORMANCE
Rest Day if performing 13.2 on Sunday

If you performed 13.2 yesterday complete the following:
A. Three sets for times of:
6/4 Muscle-Ups
12 Handstand Push-Ups
12 Toes to Bar
Rest 2 minutes
B. Four sets of:
Bench Press
Rest 2 minutes
Weighted Chest-to-Bar Pull-Up
Rest 2 minutes
Rep Scheme for both Bench and Pull-Ups:
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 90%
*Set 3 – 1 rep @ 95%
*Set 4 – 1 rep @ 95+%
C. One set for max reps of:
Bench Press @ 80% of today’s heaviest single
If the athlete pauses more than 2 seconds at the top, the set should be terminated.
D. Three rounds for time of:
20 Walking Lunges with KBs (24/16 kg)
20 Chest-to-Bar Pull-Ups
20 Ring Dips

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