May 19, 2013

A. Push Press
Beginners- 5, 5, 5
Intermediate- 3, 3, 3, 3
Advanced - AMRAP Unbroken- 95/135 lbs x 4 sets; rest 2 min

Pulling
B. Beginners 5 ring rows (Odelia version) 3 sec eccentric
Rest exactly 30 sec
Run 400 meters @ 80%
Rest exactly 60 sec
4 sets

Intermediate/ advanced
3-5 chin ups or pull ups/ 2-5 archers
Rest exactly 30 sec
Run 400 meters @ 80%
Rest exactly 60 sec
4 sets