4-16-14

Fitness:

A.

4 rounds
12 V-Ups
30-45 sec Hollow Hold
30 sec FLR + 8/12 PushUps @ 3010

B.

3 rounds
30 sec Dish Hold
30 sec L-Sit(modify as needed)
10 Palloff Press @ 6161
5 TGU each side (HTLW)

Competition:

Row 500m @ 90%
rest 1:1 x 5
+
4 rounds not for time
3 HS Pushups(scale as needed)
1 FC
1 Heavy Sled
+
MU Progressions