11-20-13

Just in case you were asleep or hiding under a rock this happened at DGA!!!!

Fitness:

400m run @ 90%

rest 2 min x 4

+

4 rounds

1 min “plank” on elbows

30 sec hollow hold

30 sec ring support “knees up”

12 pushups @ 3010

Competition:

A. Push Jerk 3-3-3-3 rest 2-3 mins

B. Split Jerk 1-1-1-1 rest 2-3 min

C1.CGBP “20” reps x 4 rest 2 min (Heavier each Set)

C2. WTD Pullup @ 31×2 3-4 x 4 rest 1 min