Wednesday March 26, 2014

CoreFit: 

A. Strict Press @ 30×1, 6-8 reps x 4 sets,

rest 1:00 between sets.

B1. DB Thrusters, 12-15 unbroken reps x 4 sets

rest 30 seconds.
B2. Pronated Pull Ups or Ring Rows, 6-8 reps x 4 sets,

rest 1:30 

C. 3 Rounds for time of:
Row 400 Meters
15 Goblet Squats - moderate

CrossFit: 

For time:

Airdyne 60 calories
10 Squat Clean thrusters 135/85#
40 double unders
20 CTB chin ups
30 burpees
40 double unders
Airdyne 60 calories