10/13

10.12.2014

10/13

 

Fitness

 

A.  Front squat 3 @ 34×1 x 4 sets

*building, rest 2 min btw sets

 

4 min AMRAP

-20 wall ball 20/14

-15 pullup/25 ring row

-15 burpee

-50 double-under/100 single-under

*rest 60 sec

8 min AMRAP

same movements

*rest 60 sec

12 min AMRAP

same movements

 

 

Performance

 

A.  OHS 3 @ 34×1 x 4 sets

*rest 2 min btw sets, building

 

same time schemes as Fitness of:

-15 thruster 95/65

-15 C2B/pullup

-15 burpee

-50 double-under