Thursday 23Jan14

Fitness

A. Pull Ups: 7 Working Sets (3 reg, 2 close, 2 wide)

B. 3 Rounds:

20 DUs (80 singles)

30 Walking Lunges

20 Ball Slams (40/30)

30 Wall Ball Shots (20/14)

–rest 4 mins–

Peformance

A. 6 Min EMOM: 2 cleans @75% of 1rm

B. 3 Rounds:

10 Thrusters (115/80)

15 Burpees over BB

20 Pull Ups

25 KB Swings

Row 500m

–rest 4 mins–

*28 min cap