Thursday August 15th, 2013

CoreFit:

4 sets of:
A1. Deadlift x 6-8 reps @ 3011
Rest 45 seconds
A2. Dumbbell Bench Press x 8-10 reps
Rest 45 seconds
A3. Side Planks x 30-45 seconds each side
Rest 45 seconds

+
3 rounds for time of:
15 Hand-Release Push-Ups
25 Kettlebell or Dumbell Swings
200 Meter Run

CrossFit:

A.
6 sets of:
Clean or Power Clean x 1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

During rest practice double unders. 

5 rounds for time of:
10 Hand-Release Push-Ups
20 Kettlebell or Dumbell Swings 55#/35#
30 Double-Unders