Tuesday, March 22, 2011

5 Rounds for Time:

20 push press 55/75 lbs
20 pull-ups
20 cal row
20 burpees
walk rest 8 min between sets - all at 95%

Beginners:
15 push press (Coaches will help you decide on a weight)
8 pull-ups (You may use a band or do ring rows)
15 cal row
10 burpees
Walk rest 4 minutes between sets.

Intermediate:
If you are using a band for your pull-ups reduce the reps to 12.