April 2, 2013

Strength:
1) Deadlift, Every 20 seconds for 4 minutes (355#)
2) 5×3 Push Press, EMOM (155#, wrist)

Gymnastics/Endurance:
“Annie”
50.40.30.20.10.
Double Unders
Sit Ups
5:20 (abs on GHD machine)

Conditioning:
AMRAp: 12 minute
180ft. Shuttle Run 10X18ft.
6 Front Squats 225/135 (From Floor). I used 215 then 185 from rack due to wrist...
8 Hand Release Burpees
10 KBS @ 32/24kg
3 rounds + (9x18ft run)