Monday 12/16/13

FITNESS:
8 rounds:
6 high box step-ups
8 db push press
10 toes to bar
175m row
rest 90 sec btw rounds

– same pace per round!

BEING:
A. BS @30X1; 1, 1, [1,] [1]; rest as needed last two sets tough
+
Row 750m
rest 2mins
10 burpee MU
10 wall walks
5 sets of 30 unbroken DU
10 wall walks
10 burpee MU
rest 2mins
Row 750

Notes:
A. if feeling it go for something
– 90% effort on 1st row try to match pace for both rows
– time row, time burpee, ww, du, time last row
– time entire piece

SHE:
A. FS; 3@45%; 2@55%, 2@65%, 2@80%; Rest only the time it takes to change weights (approx. 45 sec)
B. FS; 1@90%, 1@95%; rest as needed
C. for time:
20 KB swing (1.5pd)
30 walking lunges
20 TTB
30 S2OH (65#)
20 alternating DB snatch (45#)
30 wall balls

WILL:
A. Emom 5 min: Back Squat x 1 rep @ 90%
B. 4 sets – Amrap PC + J (135#) in 45 seconds; rest 90 seconds
C. Complete as many reps as possible in 3 minutes of:
20 KB swing (2pd)
30 burpees
40 walking lunges
50 Wall Ball Shots (20#)
80 DUs

Rest 5 min then…..

D. for time:
20 KB swing (2pd)
30 burpees
40 walking lunges
50 wall ball shots (20#)
80 DUs

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