Wednesday 22May13

Fitness

A.  3 Rounds NFT:

10-15 Pendlay Bent Rows

10-15 KB Swings

10-15 WBS

B.  No New Rounds After 15 Minutes:

3 Power Cleans (135/95)

10 Mountain Climbers (Each Leg) (Knee to Elbow)

Sprint 100m

Rest 90 seconds

C. 3xME Push Ups

Performance

A.  3 Rounds NFT:

10-15 Pendlay Bent Rows

10-15 KB Swings

10-15 WBS

B.  No New Rounds After 15 Minutes:

3 Power Snatch –MUST BE TnG (135/95)

10 Burpees

Sprint 100m

Rest 90 seconds

C. Dips 3 x 10-20, Rest as needed