Friday 12.26.14

Essentials
A.
4 Sets
3min AMRAP
Goblet Squat x 6 reps
Ring Pulls x 6 reps
Rest 1min

Rest 10min

B.
For Time
Row x 3000 meters

Fitness
A.
4 Sets
3min AMRAP
Overhead Squat x 6 reps 95/65
Pull Ups x 6 reps
Rest 1min

Rest 10min

B.
For Time
Row x 3000 meters

Performance:
A.
Every 3min Complete 2 Rounds of:
Overhead Squat x 6 reps 115/75
Chest to Bar Pull Ups x 6 reps
*Every 3min increase the reps by 2 for each movement until unable to complete both rounds in the 3min time*

Rest 10min

B.
3 Sets
Row x 1000 meters
*No rest between, so it is a 3000m row. Score is your worst 1000m out of the 3 sets*