12112013

12112013

PROGRAM A)

1)Find max weighted pull-ups with 5-10% of body weight

5RFT:
1MIN ME Double Unders
1MIN ME Pull-Ups

PROGRAM B)

1a)  5x5 jerk balances @ 50% of 1RM C&J rest 60 sec

1b) 1 min plank/hollow body holds rest 60 sec (alternate between plank and hollow body hold)

Cond:

a) Airdyne 50 cal for time

rest 2:00

b) 3 rounds for time

30 Wall balls

20 T2B

30 Push ups HR 



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720 SE Pioneer Way Oak Harbor Wa 98277