Wednesday 3/27/13


FITNESS
A. Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Pull-Ups x 6-8 reps @ 31X0
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B. For time:
Row 1000 Meters
followed immediately by . . .
Three rounds of:
Kettlebell Swings x 20 reps
Toes to Bar x 10 reps
Wall Climbs x 5 reps

PERFORMANCE
A. Three sets, not for time, of:
Toes to Bar x 10 reps
Double-Unders x 50 reps
Handstand Walk x 15-20 Meters
B. Snatch
Take 15-20 minutes to build to today’s heavy Snatch
C. Run or Row
Run 2-3 Miles @ 80-90% effort
– OR –
Row 4-5k @ 80-90% effort

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