December 17, 2014 admin

12/16/14

5mins: Airdyne for Distance
+
10mins (AMRAP):
10 Pull Ups
20 KB Swings
30 Double Unders
40 Sit Ups
+
5mins: Airdyne for Distance


Competitor’s Program

1. Front Squat: 5×2-4 @ 21X1, rest 2mins

2. 8mins @ 85%:
5 C2B Pull Ups
10 Box Jump Overs 24/20
5 C2B Pull Ups
10 Wall Balls 20/14 – 10/9

4mins Rest

8mins @ 85%:
250m Row
8 Burpees
8 DB Snatch 55/35 – alternating hands ea rep


“A good head and a good heart are always a formidable combination.” – Nelson Mandela

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