Monday 16Dec13

Fitness

A. Russian KB Swings 3×10-12

B. DL 5×3 @65-70%, rest 90 secs

C. 10 Min AMRAP:

10 Ring Rows

2 Power Cleans (155/105)

20 Air Squats

D. Deadbugs:

30 sec R

30 sec L

rest 30

Performance

A. SL DL 3×8-10/leg (warm up)

B. DL 5×3 @70-73%, rest 90 secs

C. For Time:

row 500m

20 CTB

20 C&J (95/65)

row 500m

*9 Min CAP

D. 3×10-20 T2B