Friday 10/11/13

FITNESS:
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

PERFORMANCE:
A. Five sets of:
Deadlift x 3-5 reps
Rest 20 seconds
Push-Ups x 15-20 @ 10X0
Rest 2-3 minutes
B. For time:
Row 1000 Meters
50 Kettlebell Swings (24/16kg)
Run 800 Meters

Olift program
w2d3
A. 3 position snatch (F-K-MT)- 70%x3x2; 75%x3x3
B. Snatch Pull- 93%x5x5
C. Snatch Push Press- 75%x5x5
D. Back Squat- 65%x5; 70%x5; 75%x4; 80%x3 x2

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