June 10 2014

June 10 2014

IMG_2821

Fitness

4 sets:
Sand bag front rack lunges x 12
One arm DB row x 6-8
Bent hollow body rock x 12-15

10 minute AMRAP
5 push ups
10 TRX/Ring rows
15 air squats
25 DU or 50 SU

Performance

5 x 3 Front Squats
3 x 5 weighted pull ups

For time:
1000 m row
50 push ups
400 m run
25 push ups

Sport

5 x 2 position snatch (floor, hang)
3 x 5 weighted pull ups

3 rounds for time:
400 m row
30 DU (unbroken)
20 T2B

 

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