Wednesday, December 17, 2014

A. Every 3 minutes for 5 sets
7 Back squats from the rack @ 60% of your max. Less advanced lifters will be more at 70% but must be at a 00x0 tempo
10 kipping hspu
20 double unders

Beginner suggestions:
7 back squats @ 32x2
5 push ups
either double under or single unders
rest 2 minutes
5 sets No Clock

B.    See November 20, 2014
       Row 1000 meters
       30 Burpees
       Row 750 meters
       20 Burpees
       Row 500 meters
       10 Burpees