Tuesday April 15th, 2014

Fitness: 

AMRAP 8 Minutes of the following:
Run 200 Meters or Row 250 Meters
8 Box Jumps - step down
4 Toes to Bar or Knees to Chest
+
Rest 4 Minutes
+
AMRAP 8 Minutes of the following:
Airdyne 15/12 Calories
8 Barbell Push Press
16 Walking Lunges
+
Rest 4 Minutes
+
AMRAP 8 Minutes of the following:
Run 200 Meters or Row 250 Meters
8 Wall Balls
12 Sit Ups

Performance:

A. 

Three sets, not for time, of:
Strict HSPU x 4-8 reps
Muscle-Ups x 3-6 reps.   Try to link them.
L-Sit x 20-30 seconds

B.
Four sets of:
B1. Snatch Push Press from back x 4-5 reps
Rest 2 minutes
B2. Weighted Pull-Up x Max Reps
(use 50-60% of your 1-RM weighted pull-up)
Rest 2 minutes


C.
Complete as many rounds and reps as possible in 10 minutes of:
10/6 Strict Pull-Ups
20 Hand Release Push-Ups
30 Double-Unders