Tuesday, December 20th, 2011

Beginners: if you do not have a push-up, find your max, add some height and do 3 reps x 5 sets; rest 1 min.
Intermediate: HSPU, find max depth, add height, and do 2-3 reps x 4 sets; rest 2 min.
Advanced: If you can do more than 2 reps of hspu on parallettes, do ring HSPU AMRAP unbroken x 4 sets; rest 2 min.

B. Hanging Leg Raises: @ 2122 x 7 reps x 4 sets; rest 2 min.
Beginners: Bend knees, 7 reps. If you come off the bar make sure you get back up and finish your set.
Intermediate/Advanced: Same thing. Reps do not have to be unbroken

C. On a 1o min clock find your 3 rep max thruster. You MAY NOT squat clean your first rep.

D. 500 meter row AFAP