Wednesday 17/07/13

A) 5 x 5 reps of OHS up to but no more than 60% 1 rm

B) for total reps

2 min ME double unders,  then with no rest

3 min ME wall balls 9/6 attempt as many unbroken as possible

rest 2 min  

3 min ME kb swings 24 / 16 kb  attempt as many as possible un broken

then no rest  

2 min ME double unders

C)  for time  

run 800 m  

50 butterfly sit ups

50 hollow rocks

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