Friday, July 12, 2013

A1. Back Squats; rest 60 sec.
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max, then 2 sets of doubles.

A2. L sit to Front Lever x 5 reps x 3 sets; rest 60 sec.
1 sec hold on L sit and 3 sec on front lever.

NOTE: The L sit to front lever should be attempted only if you have a front lever. More advanced will be in a ball as he or she comes up into the lever, less advanced will not be able to get as high up into the front lever position. If you do not have a 15 sec Front lever, please do:

5 stall bar skin the cats 

B. For Time:
400 meter run
2 rounds:
Shoulder to overhead x 5 105/155 lbs
double unders x 20
400 meter run