Saturday 5/18/13

Colin Jenkins

Outdoor bike ride:
60-120 min @z1 pace

10 rounds for time:
10 CTB chin ups
10 ring dips
15 sit ups

A. Jerk balance; 5×5; rest 90 seconds
B. Push jerk 4-6×5; rest 90 seconds
15 min amrap:
3 unbroken CTB pull-ups
3 unbroken ring dips

A. Three sets for time of:
5 Muscle-Ups
10 Burpee Box Jump-Overs (24″)
15 Chest-to-Bar Pull-Ups
Rest 3 minutes
B. 15-Minute Capacity Test
Complete as many rounds and reps as possible in 15 minutes of:
10 Hand-Release Push-Ups
15 Wall Ball Shots (20 lb.)
20 Kettlebell Swings (24kg – overhead swing)


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