2/18/13 Monday

FitCamp

2 Rounds:
2 min max Sit ups
1 min break
2 min max Push Ups
1 min break
THEN…

For Time:

15-12-9
Box Jumps (highest possible)
Wall Balls

Fitness

A. Deadlift @ 20×1; 6-8 x 5 sets, rest 2-3min

B. Suitcase Carry (barbell or heavy DB); 60-70% BW for max distance x 3 sets/arm, rest 60 sec

+

Three sets of:

Against a 2-minute running clock, AMRAP of:

5 Burpees

10Kettlebell Swings

Rest two minutes between sets and pick up where you leave off after each set.

*Score total rounds and reps performed.

Performance

Five rounds for time of:

Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead x 10 reps

15
Pull-Ups

Run 400 Meters