5/15/13 Wednesday

Fitness/FitCamp

A1. Kettlebell Swings, 20 x 4 sets, Rest 45 seconds
A2. Wall Climbs; 2-4 reps, Rest 45 seconds
A3. Wall Balls; 10-15 reps, rest 45 seconds

B. 3 sets of:
Row 350 Meters or Bike 20 calories
Farmer’s Walk x 100 Meters

Performance

A. Two sets, not for time, of:
3 Rope Climbs
6 Inverted Hangs on Rings
40-50 Double-Unders

B. Clean Cluster; 1.1 x 8 sets, rest 2-3min

C. 5min AMRAP of:

3 Deadlifts (345/225)
3 Muscle-Ups

(SCALE loads as needed!!!)

Rest exactly 5 minutes, and then . . .

D. 5min AMRAP of:
10 Box Jumps (30″/24″)
12 Pull-Ups