Wednesday 2.20.13

3 sets @ 90%:

30 sec Front Squat @ 65lbs

15, 15, 16

30 sec rest

30 sec Burpee Jumping Chin-ups (have bar be 6" from max reach with 2 hands)

6 each set. I feel awkward with these, I jump to the bar and stop to get a kip into the pull up..

30 sec rest

30 sec Airdyne

70-74rpm each set

30 sec rest

30 sec Box Jump Overs - 20" - land on top

15 each set

30 sec rest

+

5 min rest

+

3 sets @ 90%:

30 sec Wall Balls - 14# to 9 ft

16 each set

30 sec rest

30 sec Hand Release Burpees to 6" touch OH

10 each set

30 sec rest

30 sec Rowing

sub 2:00/500 pace, 124m, 126m, 127m

30 sec rest

30 sec Double Unders

49, 38 (tripped twice argh), 50

30 sec rest