Saturday, 20 July 2013

WARM UP
1000m Row
• 4 Rounds:
1) Shoulder Pass-throughs/Dislocates w/ PVC x 5
2) Toes-to-Bar x 5
3) Ring Push Ups x 5
4) Overhead Squat, 45/35# x 5

CONDITIONING
“FR.E.A.K. (Fran, Eva, Annie, Kelly)”
For Time:
21 Thrusters, 95/65#
21 Pull Ups
800m Run
30 Kettlebell Swings, 24/16kg
30 Pull Ups
50 Double Unders (sub Tuck Jumps if necessary)
50 Ab Mat Sit Ups
400m Run
30 Box Jumps, 24/20”
30 Wall Balls, 20/14#