Saturday 10/12/13

FITNESS:
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

PERFORMANCE:
for best 1K time:
Row 500 m
rest 90 sec in rower
Row 500 m

rest 30 min

for time @ 100%:
25 DU’s
25 PS – 95#/65#
25 burpees
25 DU’s

Notes:
– record 1K total time for 500 m splits – include BWT in score
– record time for last circuit

GE OLift Program
w3d5
A. Snatch 70%x3; 75%x2; 80%x1; 85%x1; 80%x1; 75%x1
B. Clean&Jerk 70%x3; 75%x2; 80%x1; 85%x1; 80%x1; 75%x1
C. Clean Shrug 110%x6x6
D. RDL 68% (of clean) x8x5
E. choice of girls

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