Friday May 17th, 2013

CoreFit

A1. Romanian Deadlift x 6-8 reps @ 3011

Rest 45 seconds

A2. Dumbbell Bench Press x 8-10 reps @ 30X0
Rest 45 seconds
A3. Ring Row x 8-10 reps @ 3111
Rest 45 seconds

+

In teams of two, with only one partner working at a time, complete four sets each of:
Row 500 Meters
Kettlebell or DB Swings x 30 reps

CrossFit:

3 sets of:
A1. Bench Press x 6-8 reps
Rest 15 seconds
A2. Clap Push-Ups x 10-12 reps
Rest 3 minutes

+
3 rounds for time
30 KBS- moderate
30 cals Airdyne