Saturday 5.24.14

Essentials:
A.
Three Rounds Not For Time:
Single Arm KBS x 10 reps each arm
KB Wind Mill x 10 reps each side
KB Russian Twist x 10 reps each side

Rest 5min

B.
20Min AMRAP
Push Ups x 5 reps
Ring Pulls x 10 reps
Row x 20cal

Fitness:
A.
Three Rounds Not For Time:
Single Arm KBS x 10 reps each arm
KB Wind Mill x 10 reps each side
KB Russian Twist x 10 reps each side

Rest 5min

B.
20Min AMRAP
HSPU x 5 reps
Pull Ups x 10 reps
Row x 20cal

Performance:
A.
Three Rounds Not For Time:
Single Arm KBS x 10 reps each arm
KB Wind Mill x 10 reps each side
KB Russian Twist x 10 reps each side

Rest 5min

B.
20Min AMRAP
Strict HSPU x 10 reps
Strict Pull Ups x 15 reps
Row x 20cal