Wednesday 3/20/13

FITNESS
A. Deadlift:
*Set 1- x 5 reps
*Set 2- x 3 reps
*Set 3- x 1 reps
*Set 4- x 5 reps
*Set 5- x 3 reps
*Set 6- x 1 reps
Rest 2-3 minutes between sets and use that time to practice skills.
B. Three rounds for time of:
24/20″ Box Jumps x 20 reps
Handstand Push-Ups x 10 reps
300 Meter Run

PERFORMANCE
A. Three sets, not for time, of:
Toes to Bar x 10-12 reps
Handstand Walk x 10-15 meters
Supine Ring Row x 10-12 reps @ 2111
(get as horizontal as possible – feet on a box if you can)
B.For time:
Row 500 Meters
25 Burpees Over barbell
50 Kettlebell Swings (24/16 kg)
Rest exactly 5 minutes, and then . . .
C. For time:
Row 1000 Meters
20 Burpees Over barbell
40 Kettlebell Swings (24/16 kg)
Rest exactly 5 minutes, and then . . .
D. For time:
Row 2000 Meters
15 Burpees Over barbell
30 Kettlebell Swings (24/16 kg)

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