Fitness
3 sets
Standing lat push downs x 6 (3121)
Weighted plank x 30-45 sec
DU practice x 60 seconds
For time
21-15-9
Burpees
Wall balls
Performance
4 sets:
Bent over BB Row x 6-8
DU practice x 60 seconds
For time:
21-15-9
Ring dips
Box jumps 24/20
Sport
5 sets:
1 a) Split Jerk x 3
1 a) Explosive push ups x 2
8 minute AMRAP
10 wall balls then…
1 burpee + 10 DU
2 burpees + 20 DU
3 burpees + 30 DU
4 burpees + 40 DU
Every 2 minutes stop and perform 10 wall balls
Compare to Dec. 16 2013
Optional
20 rep back squat +5lbs over last effort
