Tuesday April 29th, 2014

Fitness:

12 Minutes of the following:
Run 200 meters
10 Front Squats @ 75/45, 65/35
5 Plank-Walk-Outs

+
Rest 6 Minutes
+
12 Minutes of the following:
20/15 Calories on Airdyne
10 Step Down Box Jumps
5 Barbell Push Press @ 75/45, 65/33

Performance:

A.
3 sets, not for time, of:
Muscle-Ups x 2-5 unbroken reps.  Practice your transition.
Toes to Bar x 10-15 reps

B.
Take 20 minutes to build to a heavy Split Jerk.  Start the clock with an empty bar. Do not go past time cap.

3 sets:
C1.  7-10 ring dips.

Rest 20s

C2.  10-15 pull-ups

rest 30s

D. 10 Min AMRAP
For time:
Row 2000 Meters
max double unders

score is double unders

Notes: C and D can be done in either order.