Wednesday 111214

Fitness/Performance A
Description: Against a 4-minute running clock, perform the following for max reps:
Row for Calories
Rest exactly 4 minutes, and then . . .

Fitness/Performance B
Description: As many rounds as possible in 4 mins of:
10 Box Jump (24 in.)s
10 Pull-ups
Post total rounds.
Rest exactly 4 minutes, and then . . .

Fitness/Performance C
Description: As many rounds as possible in 4 mins of:
5 Burpees
5 Thrusters (95/65 lbs)
Post total rounds.
Rest exactly 4 minutes, and then . . .

Fitness/Performance D
Description: As many rounds as possible in 4 mins of:
30 Double Unders
10 Toes-to-Bars
Post total rounds.

Competition A
Description: 3 rounds of: NOT FOR TIME
5 Muscle-ups
10 Toes To Rings
10 Push-up (rings)s
This is not a timed workout.

Competition B.
Description: Max Double Unders in 3 minutes FOR TIME/REPS

Competition C
Description: “Ten Minute Capacity Test” For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (Females – .75 x Bodyweight)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead (the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

(Please enter scores as follows: Row Cals = ___, Pull-Ups = ___, Squats = __, STO = __ TOTAL = ___)