25/7/12

Am Row 500m, then ROM drills Work Capacity: Complete the following for time… • 100x air squats • 4x rope climbs (15ft) • 75x air squats • 3x rope climbs (15ft) • 50x air squats • 2x rope climbs (15ft) • 25x air squats • 1x rope climb (15ft) Durability: Row 2,000m.  50x WTD GHD sit ups, 30x Good mornings (95#/65#). Break up into sets as needed SealFit Pm 7X1 3-Stop Snatch Pull + Hi-Hang Snatch (full squat) – heavy but perfect, rest 60 sec. -then- 5 rounds for time of: 9 Push Press 115/75# 12 OH Lunges 115/75# 15 Pullups OUTLAW