Saturday 7/13/13

july 2013 gym party
july 2013 gym party

FITNESS
Open water swim (where possible, pool if not available)
20 min @z1

SPORT
A. 1 1/4 front squat 3-5×5; rest 2 min
B. Front rack barbell reverse lunges; 20 continuous alt’ing steps x4; rest 2 min
+
15 unbroken KBS 2/1.5 pood
Run 200m @90%
rest 3:30
x6

W. PERFORMANCE
A. Muscle up tech work 10 min
B. Kipping hspu tech work 10 min
+
21-15-9
Ring dips
CTB pull-ups

PERFORMANCE
A. 1 set amrap unbroken chin ups
+
For time:
Row 250m
15 kbs 2 pood
25 burpees
15 kbs 2 pood
Row 250m
rest 12 min exactly
x3 sets
(all performed at 100%, no pacing)

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