Wednesday June 5th, 2013

CoreFit:

5 sets of:
A1.  Push Press x 8-10 reps
Rest 45 seconds
A2. Chin Over the Bar Hold x 15-30 seconds
(weighted so that 20-30 seconds is a challenge)
rest 90 seconds

+

For time:
Run 400 Meters
Thruster x 30 reps - moderate.
Run 400 Meters

CrossFit:
4 sets of:
A1. Push Press x 3-5 reps
Rest 90 seconds
A2. Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110
Rest 90 seconds

+
For time:
Wall Ball Shots x 10 reps
Ring Dip x 1 rep
Wall Ball Shots x 9 reps
Ring Dips x 2 reps
Wall Ball Shots x 8 reps
Ring Dips x 3 reps
…
Wall Ball Shots x 1 rep
Ring Dips x 10 reps