Wednesday June 12th, 2013

4 sets of:
A1. Shoulder Press x 8-10 reps @ 20X1
Rest 45 seconds
A2. Flutter Kicks x 30-45 seconds
Rest 45 seconds
A3. Waiter's Walk x 50 feet each arm
Rest 45 seconds

+

In teams of two, partners alternate exercises in order to complete as many rounds as possible in 15 minutes of:
Wall Ball Shots x 10 reps
100 Meter Shuttle.
Ring Rows x 6 reps

CrossFit:
4 sets of:
A1. Shoulder Press x 3-5 reps @ 20X1
Rest 90 seconds
A2. Toes to Bar x 10-15 reps
Rest 90 seconds


3 sets for max reps of:
B1. Pull-Ups x 60 seconds
Rest 30 seconds
B2. 95/65 lbs Thrusters x 60 seconds
Rest 30 seconds
B3. Double Unders x 60 seconds
Rest 30 seconds