Wednesday 120111

Competition A
Description:3 rounds of:
5 Handstand Push-ups
10 Wall Balls
12 Double Unders

This is not a timed workout.

Competition B
Description:21-15-9 reps of:
Box Jump (24 in.)s
Toes-to-Bars
Burpees

Post total time.

Competition C
Description:Immediately following Comp B you have 3 mins to get a max shoulder press.

Fitness/Performance A
Description:3 rounds of:
15 Ring Rows 21X0 Pull up then allow 2 secs down (1 one thousand 2 1 thousand) then pause 1 sec at bottom and repeat.
rest 30 secs
Hollow Rock Hold for 30 secs
rest 30 secs
100 m Farmers Walk (Dumbbell) 45 lbs each hand
rest 30 secs
15 Toes-to-Bars
rest 30 secs

This is not a timed workout.

Fitness/Performance B
Description:21-15-9 reps of:
Row (calories)s
Wall Balls
Kettlebell Sumo Deadlift High-pulls

Post total time.