Wednesday 3.26.14

Essentials:
A.
Front Squat x 5-7 Reps BAR
OTM 7min

B.
8min
ODD: RDL x 5-7 Reps
EVEN: Russian KBS 10-12 Reps

C.
Three rounds for time of:
20 Wall Balls
10 Ring Pulls
5 med Ball Sit Ups

Fitness:
A.
Front Squat
Build to a heavy Triple in 7min

B.
Three sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
OT3min marks

C.
Three rounds for time of:
20 Wall Balls 20/14
10 Pull Ups
5 Toes to Bar

Performance:
A.
Front Squat
Build to a heavy Single in 7min

B.
Three sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
OT3min marks

C.
Three rounds for time of:
20 Wall Balls 30/20
10 C2B
10 Toes to Bar
+
Competitor Session 2:
Six sets for max calories of:
60 seconds of Airdyne
Rest 60 seconds