Thursday 24Oct13

NO EVENING CLASSES TONIGHT!

Fitness

A. RDL 3×3, rest 90

B. Deadlift 4×2, reps @75-80%, rest 2 mins

C. 4 Rounds:

Run 400m

10 Shoot Throughs (2-ct)

20 Ball Slams (40/30)

10 Box Jumps (24/20)

D. Dip work (sub push ups) for 3-5 mins

Performance

A. RDL 3×3, rest 90

B. Deadlift 4×2, reps @75-80%, rest 2 mins

C. 18 Min AMRAP (@80%)

Row 300m

10 KB Swings (32/24)

15 WBS (24/20)

10 TTB

D. Ring Dip work 3-5 mins