November 11, 2013

A.

Every minute on the minute for 15 minutes

Snatch x 1 rep

B.

Three sets for times of:

15 Chest-to-Bar Pull-Ups

50 Double-Unders

Rest 3-4 minutes

(These are sprint sets, you’re going to have to be quick as well as unbroken to give yourself an edge on other athletes . . . this is your chance to practice how to do that when the workout includes elements that most athletes can do unbroken. Are there ways you can speed up your pull-ups or double-unders without losing rhythm if you are required to do so in competition?)

C.

Max 500 m row

Rest 2 mins…

3 attempts for Max Distance Broad Jump

*record time and all three distances