Tuesday January 28th, 2014

CoreFit:

4 sets of:
A1. Push-Ups x 20 reps
(progression – Ring Push-Ups; regression – raise hands with barbell on a rack)

 Rest 60 seconds
A2. Wall Ball x 20 reps (as quickly as possible)
Rest 60 seconds
A3. DB/KB Walking Lunges x 20 steps
Rest 60 seconds

+

For time:
20 Pull-Ups
Airdyne 0.5 miles
15 Pull-Ups
Airdyne 0.5 miles
10 Pull-Ups

CrossFit: 

30 Squat Clean for time 225/135#

Notes:
 If your clean is under 250/150 use 85% of your 1RM. This is meant to be a slow grind