Sunday, January 8, 2012

A. Pushing Complex
From the Rack:
2 rounds
3 presses
3 push presses
3 push jerks
rest 3 min
3 sets
Go up in weight each set. Once you take the bar off the rack you may not rack it until you are finished the two rounds.

B. For Time:
500 meter row
30 double unders
12 burpees
Coaches: Group A starts with A and Group B starts with B. Two people per rack = 2 squat racks in use.