12/1/13

A.M.

1min row
1min jump rope
1min airdyne
1min situps
1min run
1min bear crawl
X 7
- Done

P.M.
4 Sets all out
6 TNG power snatch (heavy)
8 burpee
12 cal row
rest 3min
- 185 for all 4 sets no misses. Sets: 1:05/1:06/1:05/1:05
+
8min amrap @ high effort
5 8" deficit HSPU
10 goblet squat 70
40 double under
-6 Rounds
rest 4 min
8min amrap @ high effort
5 Muscle up
10 wall ball 30lb
150m row
-6 rounds
rest 4min
8min amrap @ high effort
10 cal airdyne
10 air squat
10 box jump 30"
-6 rounds