Wednesday November 26th, 2014

Fitness:

A. complete 70 ring rows.  NOT for time, for quality.  Have a coach check form. 

B. DB Bench Press 10-12 reps x 5 sets; rest 90 seconds  if you hit the upper end of rep range use a heavier set of DB on next set. 

C. 8 rounds for time

6 sit-ups

9 burpees

Airdyne 12/10 calories.  

A.
For time:
75 CTB pull-ups.
*If you have more than 20 unbroken CTB, complete in sets of 5 unbroken only.
12 min time cap

scale to
40 CTB
40 pull-ups
if you have between 8-20 unbroken

scale to
50 CTB if you have less than 5 unbroken


B. Bench Press; 10-12 reps x 5 sets; rest 90 seconds

C.
8 rounds for time:
6 Toes to bar or GHD sit-ups.    Stagger start and use GHD if possible,
12 Burpees
48 Double Unders