Monday 10/21/13

“Filthy 50” or “Dirty 30”
for time:
50/30 Box jump step down, 24 inch box
50/30 Jumping pull-ups
50/30 Kettlebell swings, 1 pood
Walking Lunge, 50/30 steps
50/30 Knees to elbows
50/30 Push press, 45 pounds
50/30 Back extensions
50/30 Wall ball shots, 20 pound ball @ 10′
50/30 Burpees
50/30 Double unders
* go as light as needed; keep moving.

A. Wtd Pull-up – build to a 1RM
Row 2K time trial

Strength and Power Development
A. Snatch- 78%x2x4
B. Jerk off Blocks- 80%x2x5
C. Clean Pull- 98%x4x4
D. Back Squat- 80%x5x2; 85%x4x3

Gymnastic skill work
Four rounds not for time:
E. 30 sec hollow rock
F. 30 sec Superman
G. 30 sec Handstand holds

H. 15 min. AMRAP
Run 200M 90% PE
15 hand release push-ups
20 pistol squats


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