Saturday April 26th, 2014

Fitness: 

Teams of Two Complete the following:
Complete 10 Rounds as a team of the following:
Run 200 Meters
10 Wall Balls or Goblet Squats
Each Member completes 5 rounds
+
Once partner finishes tenth round, you go right into next workout
+
Complete 10 Rounds as a team of the following:
Row 250 Meters
10 Step Down Box Jumps
Each Member completed 5 rounds
+
Once partner finishes tenth round, you will go into next workout
+
12 Rounds of the following:
6 DB Push Press
12 Sit Ups
Switch every round(total 6 rounds)

Performance:

A.
2 sets for times of:
2 Rope Climbs (15′)
5/2 Muscle-Ups
9 Toes to Bar
Rest as needed

B.
3 sets for times of:
5 Squat Cleans ---use 60% of your 1RM clean.
10 ring dips
12 Pull-Ups
20 Hand-Release Push-Ups
20 Box Jumps
30 Double-Unders
Rest 3 minutes between sets.