Wednesday 5/29/13


FITNESS
20min AMRAP
10 burpees
10 renegade rows
10 lateral lunges
10 mountain climbers
10 DB squats

SPORT
Run 1 min @95-100% effort
rest 5-8 min actively
x8
(rest 12 min bw sets 4/5)

W. PERFORMANCE
A. Weighted dips; 2-3×5; rest 3 min
+
For time:
Row 500m
50 burpees
Row 500m

PERFORMANCE
A. Two sets, not for time, of:
Bar Muscle-Ups x 3-6 reps
V-Ups x 15-20 reps
Tall Box Jumps x 5 reps
(step down to smaller box, reset, then jump again)
B. Every minute, on the minute, for 15 minutes:
Clean x 1 rep
Start at 50-60% and slowly climb to 95+% over the course of the 15 minutes.
C. Three rounds for time of:
365/245 lb. Deadlift x 7 reps
Muscle-Up x 7 reps
(SCALE loads as needed.)
Rest exactly 5 minutes, and then . . .
D. Three rounds for time of:
21 Wall Ball Shots (20/14 lbs)
21 Toes to Bar

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