Wednesday, January 23, 2013

Thursday 130124

3 rounds NOT for time of:
5 Muscle Ups
50 Double Unders
Row, 250 m


3 rounds for time of:
8 Deadlifts, 155/115 lbs
Rest 45 secs
8 Dumbbell Shoulder Press, 35/20 lbs
Rest 45 secs
10 Russian Lunges (2-count is 1 rep)
Rest 45 secs
Plank Hold (on elbows), 45 secs
Rest 45 secs

Russian Lunge Demo:


Three sets of: 
Against a 2-minute running clock, complete as many rounds and reps as possible of: 
5 Burpees
5 Ground to Overhead, 135/95 lbs

Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.

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