Thursday October 31st, 2013

CoreFit:

4 sets of:
A1. Back Squat x 8-10 reps @ 3011
Rest 45 seconds
A2. Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 45 seconds
A3. Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

+

Partner workout:
6 total rounds for time of:
Dumbbell Thrusters x 15 reps
Row 250 Meters

BOTH PARTNERS WILL WORK AT SAME TIME, SHARING 1 ROWER.  1 partner will complete the row first. 

CrossFit:

4 sets of:
A1. Back Squat x 2-4 reps @ 30X1
Rest 90 seconds
A2. Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 90 seconds

+

For time:
75 Double Unders
5 rounds:
95/55 lb. Overhead Squat x 10 reps
Pull-Ups x 15/10 reps
then

75 Double Unders