5/25/13 Saturday

Fitcamp/Fitness

30 Wall balls

30 Pull ups

30 Switch lunges

30 DB Clean and Jerks

In teams of three, each person cycle through the series of movements 1 times. Person 1 completes all movements before person 2 begins. Etc…

Performance

A.Four rounds for time of:

315/225 lb. Deadlift x 6 reps

Ring Dips x 12/9 reps

Rest exactly 3 minutes, and then . . .

B.Three rounds for time of:

30″/24″ Box Jump x 10 reps

Handstand Push-Ups x 15 reps

32/24 kg Kettlebell Swings x 20 reps

Rest exactly 2 minutes, and then . . .

C. Two rounds for time of:

25 Hand-Release Push-Ups

50 Double-Unders