Saturday April 19th, 2014

Fitness:

Teams of Two Complete the following:
4 Rounds of the following:
500 Meters of Rowing
25 Goblet Squats
One partner works for 1 full round, then the other partner works for a full round.
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After the 4 rounds, partners move onto:
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4 Rounds of the following:
Row 400 Meters
25 Kettlebell Swings
One partner works for 1 full round, then the other partner works for a full round.
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After the 4 rounds
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Complete 80 Burpees as a team.
One working one resting. Break up however you would like.

Performance:

A.
Three sets for times of:
10 Alternating Pistols (5 each)
5/2 Muscle-ups

50 Double-Unders
Rest 2 minutes

Note: If you do not have MU, get your progression work in and DO NOT do this for time.

B.
3 rounds for time:

Run 400m

10 Thrusters 135#/ 85#.   

12/ 8 CTB

or you may perform FRAN. 




C.
Three sets of:
C1. Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
C2. Weighted sit-ups x 15 reps.
Rest as needed