Thursday March 28th, 2013

CoreFit
A1. Front Squat  @30x1 - build to a tough triple

A2. push-ups.  AMRAP (-2) x 4 sets.  Rest 90s.

B. Double Under Practice - 8 minutes AMRAP.   If you get to 100 reps stop.

For time:
10 hanging leg raises
10 burpees
20 KBS - russian heavy
10 burpees
10 hanging leg raises





CrossFit
A1. Front Squat @ 20x1-  build to a tough triple.  Rest 1 minute

A2. Weighted Dips   3,3,3, 3.  rest 2 minutes

B. Double Under Practice -  8 minutes.  work on stringing together.  Max sets of 25 unbroken reps during the 8 minutes.

For time:
10 toes to bar
15 burpees
30 KBS - russian heavy ---mandatory break at 15 reps.
15 burpees
10 toes to bar.