Saturday 3.7.15

Essentials:
A.
18min AMRAP (Team of 3-4)
Row x 10 cal (each Team member)
Russian Kettlebell Swing x 50 reps
Sit Ups x 40 reps

Fitness:
A.
18min AMRAP (Team of 3-4)
Row x 10 cal (each Team member)
Russian Kettlebell Swing x 50 reps 55/35
Med Ball Sit Ups x 40 reps 14/10

Performance:
A.
18min AMRAP
Airdyne 15 cal (each Team member)
Russian Kettlebell Swing x 50 reps 80/55
GHD Sit Ups x 40 reps
+
Competitor Session 2:
For time:
Front Squat x 50 reps 165/105
*Each time you drop the bar perform 5/2 strict Pull Ups*