November 26, 2013

A.

3 sets not for time:

Muscle Ups x 3-6 reps

Toes to Bar x 10-12 reps

Handstand Walk x 30-40 ft

B.

3 sets of:

Pause Jerks x 3 reps

-rest as needed

C.

Every minute on the minute for 10 minutes:

Clean + Front Squat + Shoulder to Overhead

D.

3 sets for times of:

25 calorie row

Deadlift x 5 reps (275/185 lbs)

Shoulder to overhead x 10 reps (155/95 lbs)

Box jump x 15 reps (24/20”)

-rest 90 seconds