Tuesday August 6th, 2013

CoreFit:

3 sets of:
A1. Bulgarian Split Squats x 6-8 reps @ 31X1.   Strict on tempo. Add weight when tempo and balance allow.
Rest 90 seconds
A2. Shoulder Dislocates with PVC pipe.
Rest 90 seconds

+
4 rounds for time of:
Thrusters x 10 reps  ---either BB or DB.  choose a weight that allows first set unbroken.
400 Meter Run


CrossFit:
3 sets of:
A1. Bulgarian Split Squats x 6-8 reps @ 31X1
Rest 90 seconds
A2. Shoulder Dislocates 10-15 reps.
Rest 90 seconds

+

4 rounds for time of:
135/85 lbs Ground to Overhead x 8 reps
400 Meter Run