2/13/13 Wednesday

FitCamp

Four sets for times of:
Row 500 Meters or Bike 35calories
15 Burpees
20 Wall Balls
Rest 5 minutes

Fitness

A. 
Take 15 minutes to build to three heavy reps of Deadlift

+

For time:

15 Deadlifts (using 75% of today’s heavy triple)

30 Hand-Release Push-Ups

Run 800 Meters

10 Deadlifts

20 Hand-Release Push-Ups

Run 400 Meters

5 Deadlifts

10 Hand-Release Push-Ups

Run 200 Meters

Performance

A. 
Take 15 minutes to build to a heavy Split Jerk

B. 
5 min AMRAP:

5 Burpees

5 Pull-Ups
(chest-to-bar pull-ups for advanced athletes)

+

5 minutes rest

+

5 min AMRAP:

3 Handstand Push-Ups

6 Ring Dips

9 Toes to Bar

*if you cannot do HSPU’s then complete the movement at a 4sec negative