Friday 9/13/13

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FITNESS 1
Shoulder Press 1-1-1-1-1
+
Complete as many rounds as possible in 12 minutes of:
5 GHD sit-ups
7 Hip extensions
9 Overhead squats @ 95lbs

FITNESS 2
A. OHS – build to a 15RM – max 4 sets in 30 min

rest as needed

for reps:
1 min amrap burpee bar muscle ups (can sub burpee pull-up + Dip)
1 min max distance HS walk
1 min max DU’s
rest walk 2 min x 3

Notes:
– work Sn Bal and OHS speed before choosing weight to start
– keep turnover high for circuit, record reps/rd

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