Wednesday 2/19/14

FITNESS:
A. 3R Not for time:
10 spiderman lunes
10 hip extensions or seated good mornings
10 pull-ups
25 single-unders
B. Four sets each movement unbroken of:
Kettlebell Swings x 20 reps
Rest 45 seconds
Shoulder Press x 6-8 reps @ 2111 (Barbell or Dumbbell)
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
C. 15min AMRAP
100m Run
15 DB Snatches
D. 5min AD
E. Foam roll or barbell mash
F. 4min Couch Stretch

SHE:
A. Push press; 2,1,1; rest 2-3 min
B. for time:
150 DU
35 CTB pull up
rest as needed, then…
Row 1k @100%
rest walk 15-20 min, then…
Row 1k @100%

BEING:
13min amrap
Row 2k
50 wall balls 20/14# 10/9′ target
25 MU
Notes:
– MU finisher
– record time you complete Row/wall balls/MU

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