Wednesday 6/11/14

FITNESS:
A. Four sets of:
Barbell Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
B. Complete as many Burpees as possible in 3 minutes.

OPT BEING:
A1. Press @12X1; 5, 4, 3, 2, 1; rest 90sec
A2. wtd pull up 5, 4, 3, 2, 1; rest 90sec
B. emom – 12min
odd – PC x 1/SJ x 4 55-65% of 1rm pc and sj
even – CTB pull up 6-8
+
8min amrap 80-90% effort
TGU 1.5/1pd alt hands per rep
+
Row 2k every 500m increase average pace last 500m 97% effort

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