Friday 26Sept13

Fitness

A. Front Squat

1×5 60

1×5  70

1×5 75

1×5 75

B. Bent Rows 4×10

C. 12 Min AMRAP:

Row 500m

15 Burpees

D. NFT: Push Ups 3×10-20 (if 20 is easy, do at 31×1 tempo)

Performance

A. Front Squat

1×5 60

1×5 70

1×5 75

1×5 75

B. Bent Rows 4×10

C. 12 Min AMRAP:

8/4 Pull Ups

12/6 Push Ups

16 Squats

D. NFT: Ring Dips 3×10-20