Friday 24Jan14

Fitness

A. Pull Ups: 3xME, rest 2 mins

B1. Floor Press 4×4-6, rest 60

B2. RDL (to knee) 4×8, rest 60

C. 12 Min AMRAP:

Row 300m

5 Thrusters (115/80)

15 Burpees over BB

D. 3×15-20 Weighted Ab Mats

Performance

A. OHS 4×2 @23×1

B1. DB Strict Press 4×6-8 (up from 16Jan)

B2. Weighted Pull Ups 4×4-5

C. For Time:

20 Cals AB

30 WBS (20/14)

20 Power Snatch (135/95)

30 WBS

20 Cals AB

D. 3×60 sec Plank Hold