Monday 7.28.14

Essentials:
A.
3 Sets
Press x 5 reps
On the 3min

Rest 5min

B.
5 Sets
Pull Up Negatives x 5/3 reps
Tempo 31A1
On the 2min Marks

Rest 5min

C.
10min AMRAP
Bar Facing Burpees x 5 reps
Shoulder Press x 7
Single Unders x 20

Fitness:
A.
3 Sets
Press x 5 reps
On the 3min

Rest 5min

B.
5 Sets
weighted Strict Pull Ups x 5/3 reps
Tempo 31X1
or
Weighted Pull Up Negatives x 5/3 reps
Tempo 31A1
On the 2min Marks

Rest 5min

C.
10min AMRAP
Bar Facing Burpees x 5 reps
Shoulder to Over Head x 7 135/95
Double Unders x 20

Performance:
A.
3 Sets
Push Press x 5 reps
On the 3min

Rest 5min

B.
5 Sets Each for time
Muscle Ups x 6/4 reps
On the 2min Marks

Rest 5min

C.
10min AMRAP
Bar Facing Burpees x 5 reps
Shoulder to Over Head x 7 185/125
Unbroken Double Unders x 20