Friday 20Sept13

No false grip.  I dig it.

Fitness

A. Cleans 3-3-2-2-1-1, rest 60-90 secs

B. 5 Min AMRAP:

10 Squats

15 Ab Mats

-rest 1 min

3 Min AMRAP:

5 Pull Ups

10 Push Ups

-rest 1 min

2 Min AMRAP:

Max Box Jumps (step-down)

C. GHD Sit Ups 3×5-10

Performance

A. Cleans 5@70%, 4@80%, 3@90%, 1@90%+

B. Get it done…

40 CTB For Time

-rest 1 mins

100 Wall Ball Shots (20/14)

-rest 1 mins

2 Min Max Distance Rower (Goal is 600m/550m)

C. Side Plank Hold 3×1 min/each side