September 3, 2014 admin

09/03/14

1. 1000m Row

Rest 11mins (active Strict Sit Ups)

2. 750m Row

Rest 9mins (active Russian Twists)

3. 500m Row

Rest 7mins (active Plank Hold)

4. 250m Row


Competitors Program

1. 5×1 Clean – from 1 45# plate

2a. 3×3 Clean Deadlifts, rest :60
2b. 3×2 Split Jerks, rest :60

3. For time:

21-15-9:
Calories – AD4
Burpees
*do 5 Muscle Ups after each round (i.e. after 21’s, 15’s and 9’s).



“When you can’t make them see the light, make them feel the heat.” – Ronald Reagan

7 Simple Analogies

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