3/6/13 Wednesday
FitCamp
18 min amrap:
18 kbs (heavy)
18 hand release burpees
18 Sit-ups
18 box jumps (step down)
Fitness
A1. Deadlift @20×1; 6-8 reps x 3 sets, Rest 45 seconds
A2. Push-Ups @ 20×1; Max reps, Rest 45 seconds
A3. Dumbbell Alternating Reverse Lunges @ 10×1; 10/leg x 3 sets, Rest 45 seconds
+
In Teams of three complete:
6min AMRAP of Wall Balls
Rest 1min
6min AMRAP of Burpee Box Jump Overs
Performance
AMRAP in 15 minutes:
7 DL @ 185/135lb
7 Lateral Barbell Burpees
12 Wall Balls – 20/14# to 10/9 ft