November 18, 2014

A. For Time:
50 KB Swings 53/35 (American... AKA Overhead)
25 Sit-Ups
50 Walking Lunges (25 each) Scale up= 45/25#
25 Burpees
100 Double Unders (200 Singles)
25 Burpees
50 Walking Lunges
25 Sit-Ups
50 KB Swings 53/35

B. 3 Sets of:
20 Russian Twists
10 T2B
1 Minute Plank (weighted)

C. Strength
 Jerk 3x3 @ 75%; 2x3 @ 80%

·     Push Press 1x5 @ 75%; 2x5 @ 80%; 1x5 @ 85%

·     Front Squat 3x5 @ 65% of BS