April 11, 2015 admin

04/11/15

With a Partner:

1. AMRAP 5mins: 50′ Med-Ball Bear Crawl

Rest 1min

2. AMRAP 5mins: Airdyne Calories

Rest 1min

3. AMRAP 10mins: 5 Box Jumps + 5 HSPU + 20 Russian Twists


Competitor’s Program

1. Pull Up: Build to 1RM, 21X0 – NO CHINNING or KIPPING

2. 5 RFT:

200m Run
15 Push Ups
15 KB Swings 24/16
15 Wall Balls 20/14 – 10/9′


“Never let your head hang down.  Never give up and sit down and grieve.  Find another way.  And don’t pray when it rains if you don’t pray when the sun shines.” – Richard Nixon

Improve Your Attitude: Stay Positive

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