Monday October 13th, 2014

Fitness: 

A1 BS; 23x1 x 4 reps x 4 sets, rest 60 seconds.  Be conservative with weight here. Mind the tempo.

A2 Strict pull up variation x amrap x 4 sets, rest 60 seconds

+

25 wall balls,
10 burpees
15 cal AD
rest 2 minutes
x3 rounds for total time

Performance: 

A1 BS; 23x1 @ 70% x 2 reps x 4 sets, rest 60 seconds.   Note the tempo.  Stick to it.

A2 CTB pull ups (butterfly or kipping) x amrap x 4 sets, rest 60 seconds
*it is more important to maintain good form here and do less reps then have a shitty position and do more reps

+

30 wall balls
20 burpees
10 T2B
rest 2 minutes
x3 rounds for total working time



“Sweat Sesh”
1 minute mountain climber
1 minute AD
1 minute row
rest 2 minutes
x7 rounds..
operate @ 70/80/90% per movement