Saturday November 15th, 2014

Fitness:

A. Waiter's walks  25m per arm.  Rest 30s.   x 16 sets.  8/arm.

B. 50 push-ups to 3" depth.   Touch chest to object 3" off ground. Accumulate this in as few sets as possible. Rest as needed between sets. 

C. 40-60 ring rows.  Accumulate 10 more reps than last week.

D. 15 minute- Row @easy pace. Work on your form and mechanics here. 

Performance:

A. Freestanding Handstand Hold – Technique Work for 10 minutes
B. Strict Handstand Push-ups: 50 reps for time.   Cap at 15 mins.  Compare to October 21,2014.

C. Muscle-ups – 30 Reps for time.   Cap at 10 minutes.  Sub tech work

D.
15 minute – Airdyne @ Easy Pace


Notes:
– Rest as needed between B and C to ensure some recovery