2/16/13 Saturday

FitCamp

2min AMRAP Rowing
Rest 60 seconds

2min AMRAP of:
Wall Ball Shots x 10 reps
Kettlebell Swings x 10 reps

Rest 60 seconds

2min AMRAP of:
Ring Rows x 10 reps
Push-Ups x 10 reps

Rest 60 seconds

2min AMRAP of:
Box Jumps x 10 reps
Sit-Ups x 10 reps

Rest 60 seconds

Rotate through the circuit three times for max meters, and reps completed at each station.

Fitness

A1. 
Barbell Push Press; 6-8 x 3 sets, rest 45sec

A2. Double Unders; 60sec amrap, rest 45sec

+

Three sets for max meters/reps of:

2 Minutes of Rowing
Rest 60 seconds

2 Minutes of Man-Makers
Rest 60 seconds

Performance

For time:

Complete Three rounds of:

10 Shoulder to Overhead (135/85 lbs.)

20 Box Jumps (24″/20″)

30 Kettlebell Swings (24/16 kg)

Then immediately complete a…

600-Meter Run