Saturday 12.6.2014

FITNESS

For time:Row 1,000 Meters30 Hand-Release Push-ups30 Kettlebell Swings30 Strict Presses30 Alternating Dumbbell Snatches30 Burpees30 Pull-ups30 Thrusters

PERFORMANCE

For time:Row 1,000 Meters30 Ring Dips30 Power Cleans (75/55 lbs)30 Handstand Push-ups30 Power Snatches (75/55)30 Burpees30 Pull-ups30 Thrusters (75/55)

COMPETITION

A. Every minute, on the minute, for 6 minutes:Back Squat x 1 rep @ 90-92%B. Three rounds for time of:7 Deadlifts (315/185 lbs)14 Toes to Bar21 Wall Ball Shots (20/10 lbs)Rest 5 minutes, and then…C. Complete as many rounds and reps as possible in 6 minutes of:30 Double-Unders15 Burpees

ENDURANCE

Five sets of:Row 500m at your 2000m PR paceRest 30 secondsRow 100m very easyNo additional rest b/t rounds