4/12/13 Friday

Fitness

A1. 
Front Squat @ 30×1;  8-10 reps x 4 sets, Rest 60 seconds

A2. Ring Rows @ 2111;  10-12 reps x 4 sets, Rest 60 seconds

A3. Double-Under Practice x 60 seconds,
Rest 60 seconds

+

Two rounds for time of:

500-Meter Row

30 Wall Balls

20 Toes to Bar

 

Performance

5 minutes of work @ 75% effort:

Row 150m

5 Toes to Bar

–3 min recovery

5 min @ 75%:

500m Airdyne

5 Burpees

–3 min recovery

5 min @ 75%:

25 Double Unders

5/arm KB Snatch @ (35/25)

–3 min recovery

5 min @ 75%:

Row 150m

10 Box Jumps – 24″ – step down