9-3-13

Fitness:

A1. Hang Clean 2-2-2-2 x 3 rest 20, rest 1 min

A2. CGBP 8-10 x 3 @ 3010 rest 60-90 sec

B1. Pullup/ P- Pullup 4-5 x 4 @ 3112 rest 2 min

B2.BB Step Up 5-6 each leg x 4 rest 30 sec, rest 1 min “Complete all reps on 1 leg before moving to the next

Competition:

12 Min AMRAP @ 80%

8 Deadlift #135/95

run 200m

5/10 T2B

It is very important for all of us to know how to do KIPPING T2b(especially if you are going to compete). Please pick a number between 5-10 that you can do “consistently” for 12 min.

rest 5 min

12 Min AMRAP @ 80%

12 HR Pushups “knees and thighs off the ground”

20 DU

12 KBS