Friday January 9th, 2014

Lifestyle:

4 sets:
A1. Goblet Squats x 15; rest 1 min
A2. Burpees x 10; rest 1 min
A3. Plank Hold x 1 min; rest 1 min
A4. Ring Rows x 20; rest 1 min
A5. Lite KBS x 20: rest 1 min

Performance:

A. Squat Clean – Build to a Max
B. Overhead Squats; 3 reps x 5 sets; rest 2 minutes

C.
For time:
50 Thrusters @ 135#
15 Muscle-ups or 15 CTB/15 ring dips
50 Toes-to-Bar
15 Muscle-ups or 15 CTB/ 15 ring dips
50 supermans.