Wednesday, December 1, 2010

A. power cleans @ 85% 1RM 2, 2, 2, 2; rest exactly one minute after each set

B. As Many Rounds as Possible in 5 minutes:

5 static pull-ups: advanced do weighted

5 ring dips: advanced do weighted

15 squats 25 lbs or 45 lb plate

3 sets

Rest 5 minutes after each round.

In your 5 minutes of rest:

2-3 handstands or 30 sec bodyline on your back and 30 sec bodyline on your stomach.

Or, if you attended gymnastics last evening do:

power cleans @ 85 % 1RM 2, 2, 2, 2, 2, rest exactly one minute between sets.

rest 5 minutes

3 Rounds

20 pull-ups

30 wall balls 14 lbs / 20 lbs 10 ft target

For Time