10-4-13

Fitness:

A1. CGBP 10-12 x 4 @ 3010 rest 1 min

A2. Inverted Row Bar or Rings 8-10 x 4 @ 3111 rest 2 min

B1. DB External Rotation 10-12 x 4 @ 3010 rest 30 sec

B2. DB Powell Raise 10-12 x 4 @ 3010 rest 30 sec

B3. DB Seated Bent over “FLY” 10-12 x 4 @ 3010 rest 1 min

+

For time w/ 6/7 min CAP

1000m row

30 UB Wallballs

If your ball stops moving for any reason the athlete must start back at o. 6 min cap for males and 7 for females.

Competition:

A. RDL 8-10 x 4 @ 4010 rest 3 min

+

EMOM for 16 min

6 KB Snatch 53/35

7/12 calorie row

+

5 FC 100m