Friday 5/9/14

FITNESS:
Three sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 60 seconds
Push-Ups x Max Reps @ 20X1
Rest 60 seconds
+
For time:
Row 1000 Meters
Goblet Squats x 50 reps
Burpess x 30 reps

BEING:
A. emom – BS @20X1 x 2-3 60-65% of 1rm – 10mins
B. emom – 12mins
odd – PS TnG x 5 moderate weight you pick
even – burpee x 10
+
High paceing here
20 pull up unbroken
20 wall balls 20/14# 10/9′ target unbroken
20 DU unbroken
10 pull up unbroken
10 wall ball unbroken
amrap unbroken DU one attempt

rest 8mins

4mins all out
7 box jump 24/20″
7 KBS 2/1.5pd

Notes:
– HBBS speed focus
– you pick weight for PS no pausing in middle
– go out hard and test the unbroken sets
– go all out on the 4min work

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