Saturday 11.29.2014

*Congratulations Mark and Katie! Today is their wedding day!

FITNESS & PERFORMANCE

In teams of two, with only one partner working at a time, complete five rounds for time of:50 Kettlebell Swings (24/16 kg)40 Burpees30 Box Jumps (24″/20″)

COMPETITION

A. Every minute, on the minute, for 6 minutes:Back Squat x 1 rep @ 90%B. Complete as many rounds and reps as possible in 5 minutes of:5 Bar Muscle-Ups5 Squat Cleans (155/105 lbs)5 Box Jumps (40″/30″)(no bounding – jump to the top, fully extend your hips, and then placeyour hands onto the top of the box before your feet hit the ground)This is inspired by part one of the second Kill Cliff East CoastChampionship qualifier.Rest exactly 5 minutes, and then…C. Three rounds for time of:10 Chest-to-Bar Pull-Ups20 Wall Ball Shots (20/14 lbs)30 Kettlebell Swings (32/24 kg)

ENDURANCE

Five sets of:Row 500 Meters @moderate (~10 seconds slower per 500m than your 2k PR pace)Rest 1 minuteRow 300 Meters @max effortRest 30 secondsRow 100 Meters @easy effortRest 15 seconds