Saturday May 17th, 2014

Fitness:

Complete 10 Rounds of the following:
Run 200 Meters or Row 250 Meters
16 Burpees
16 Wall Balls

Every Round Switch, each partner must complete 5 rounds total

Performance:

A.
Three sets, not for time, of:
Burpee Muscle-Up x 2-4 reps
Handstand Push-Ups x 6-9 reps
L-Sit x 30-50 seconds

B.
“Sage at 20″
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/85 lbs)
20 Pull-Ups
20 Burpees

gym best is 3 rounds plus 12 thrusters. Only scale the thrusters weight if you can't do 3 reps at the weight. It is meant to be heavy.

Do not count pull-up attempts. That is lame. Chin must be OVER bar for the rep to count. Otherwise it is a NO-REP. Burpees chest to deck and jump with clap overhead.