Monday 12/16/13

"First they ignore you, then laugh at you, then they fight you, then you win." -Gandhi

"Fitness"
A.
Back squat 5sets 5reps

B.

3 sets:
90 seconds of Rowing (for Calories)
30 seconds of Rest
90 seconds of Kettlebell Swings (for max reps)
30 seconds of Rest
90 seconds of Double-Unders (for max reps)
30 seconds of Rest
90 seconds of Goblet Squat
30 seconds of Rest

"Sport"

A. 

3 position snatch (hip, knee, floor)

B.  

6x3/6 fs/bs @90% 1 rep fs

C. 

Four sets for times of:
20 Pull-Ups
20 Wall Ball Shots
40 Double-Unders

Rest 2 mins.

*If rounds take longer than 5 mins cutt reps in half.