Tuesday November 19, 2012

10 minute Cut off:
First 3 minutes, 3 attempts to find max reps Muscle Ups (modified to ring dips)
Rest 2 minutes
Remaining 5 minutes to find 3RM Bear Complex (Power Clean, Front Squat, Jerk, Back Squat, Jerk to the front, 3 rounds unbroken…you may combine movements)

Rest 5 Minutes

10 Minute Cut off
1000m Row
100 Double Unders
500m Row

Cool Down:

2 Rounds
20 Hollow Body Rocks
20 Hand Release Push Ups