Wednesday 120201

Fitness/Performance A
Description: For Time:
3 sets:
8 Deadlifts (increase weight each set)
Airdyne Bike 60 sec sprint
rest 2 mins between each set

3 sets:
10 Kettlebell Swings (pick a kb that will challenge you)
Burpee Broad Jump 60 sec amrap
Rest 2 mins between each set

3 sets:
Chin-up (Hands are reversed for chin ups)
Sit-up (abmat) 60 sec amrap
rest 2 mins between each set

Fitness/Performance B
Description: Each person will complete a total of 6 prowler push for 25 meters.

This will be completed in the grass with an empty prowler or 25 pound plates.

This is not a timed workout.

Competition A
Description: 3 rounds of:
5 Push-up (rings)s
10 Pull-ups
10 Kettlebell Swings

This is not a timed workout.

Competition B
Description: 3 rounds for time of:
7 Power Cleans 115 lbs
7 Push Presses 115 lbs
7 Burpee (bar facing)s
800 m Run

Post total time.