5/11/13 Saturday

Fitness/FitCamp

Complete as many rounds and reps as possible in 20 minutes of:
40 Wall Ball Shots
30 Kettlebell Swings
20/10 Jumping Pull-Ups (perform regular pullups if your able)
10 Kettle Bell Swings
150m Row or 10cal on Airdyne

Performance

A.
Three sets for times of:
2 Rope Climbs (15′)
5/3 Muscle-Ups
9 Toes to Bar
Rest as needed

B.
Four sets for times of:
5 Squat Cleans (165/115 lbs.)
10 Handstand Push-Ups (if you cannot do a hspu than perform a 4sec negative)
15 Pull-Ups
20 Hand-Release Push-Ups
25 Box Jumps
30 Double-Unders
Rest 3 minutes