2-26-14

Fitness:

Row 700m @ 90%
males rest 3 min;females rest 3:30 x 4
+
4 rounds
3/5 strict pullups (chin over bar)
6 Pendlay/BB row @ 3112
BB Walking Lunge 8 each side (tough)
+
DB Powell Raise 5-7 x 4 @ 3010 rest 30 sec b/n each arm

Competition:

AD 30 sec @ 90%
30 sec off x 10
+
@ 90%
3 rounds of Cindy
run 400m/Row 400m
3 rounds of Cindy
Cindy=
3 Pullups
6 Hand Release Pushups
9 Airsquats