Monday December 2nd, 2013

CoreFit:

4 sets of:
A1. Shoulder Press x 6-8 reps @ 2111
Rest 45 seconds
A2. Pull-Ups x 6-8 reps @ 21X0
Rest 45 seconds
A3. Hollow Rocks x 30 seconds
Rest 45 seconds

+
3 rounds for time of:
Shoulder to Overhead x 20 reps
Row 500 Meters

CrossFit:

4 sets of:
A1. Shoulder Press x 4-6 reps @ 2111
Rest 90 seconds
A2. Weighted Pull-Up x 4-6 reps @ 21X0
Rest 90 seconds

+
3 rounds for time of:
95/65 lb Shoulder to Overhead x 20 reps
Airdyne 0.6 Miles.