Wednesday 23April14

Fitness

A. Front Squat 5×3    @tempo  x3x6

*New members that started after 3/1 will do 4×5-6 at 3x1x tempo

B. For Time:

row 750m

50 Wall Ball Shots (20/14)

100 DUs/400 singles

*15 min Cap

Performance

A. Front Squat 6×3  @x7x(10)

B. For Time:                                                        

run 800m

20 Cals AB

50 Wall Ball Shots  (20/14)

Pull Up Progression

A. 1, rest 10, 2, rest 20, 3, rest 30…once you fail, rest 2 mins and then complete a MAX effort set.

B. Max Effort Set of Push Ups x3, rest 3 mins.  Use an Ab Mat for accountability