5/16/14 Friday

ATT MEMBERS: PLEASE CHECK SCHEDULER FOR REVISED HOURS TODAY AND SATURDAY!

AND PLEASE COME DOWN TO ROOT FOR BRITTANY THIS WEEKEND. IT REALLY HELPS TO HAVE A SOLID CHEERING SECTION! SHE COMPETES TODAY (FRIDAY) AT 1PM AND AGAIN AT 3:55PM. THE MEN ALWAYS GO ABOUT 1 HOUR BEFORE WOMEN

Performance

10min 85% effort:

10 jumping Split lunges

10 situps

10 DB snatch 60/40# alt hands per rep

+

rest 4mins

+

10min 85% effort:

Run 200m

10 HR pushups

10 Pull ups

rest 4mins

+

10min 85% effort

2 Muscle Ups

3 HSPU

Row 200m

*MU – sub 3 Pullups (chest-to-bar if able)

*HSPU – 2 negatives (4 sec decent) or 2 wall walks

 

COMPETITION

 

Notes:

– work on pacing the work so it is sustainable

– start, maintain, and finish with the same pace