Friday, July 19, 2013

AM.
A1. Front Squats - 3, 3, 3, 3 @ 22x2 ; rest 90 sec.
Beginners do 5 at the same tempo

A2. 5 wall walks x 3 sets; rest 90 sec.
Set up your parameters. I want 5 reps. 

B. BCBD competitors only
AMRAP kipping muscle ups in 60 sec.
rest 3 minutes
5 sets

B.  3 Rounds for Time
      10 back squats @ 00x1 95/135 lbs
      20 kipping hspu
      400 meter run


PM. BCBD
3 Rounds for Time
      10 back squats @ 00x1 95/135 lbs
      20 kipping hspu
      400 meter run