Thursday October 17th, 2013

CoreFit:

3 sets of:
A1. Deadlift x 8-10 reps @ 3011
Rest 45 seconds
A2. Push-Ups x 10-15 reps @ 2011
Rest 45 seconds
A3. Plank from Elbows x 45 seconds
Rest 45 seconds

+

For time:
Row 1000 Meters
50 Kettlebell Swings
Run 800 Meters

CrossFit:

5 sets of:
A1. Deadlift x 3-5 reps.
Rest 20 seconds
A2. Push-Ups x 15-20 @ 10X0.  Scale up push-ups if 20 is easy.
Rest 2-3 minutes

+

For time:
Row 1000 Meters
50 Kettlebell Swings 55 lbs /35 lbs
Run 800 Meters

*Note, if you did coaches WOD from yesterday do not do A1. Make A1 50 double unders. Try to get them unbroken.