03.23.15 Monday

Pull Up Progressions
Advanced 4 x 5 strict Pull Ups
Novice: 4 x 5 negatives
Beginner: 3 x 10 Ring Rows

Buy In (one time): 50 sec Plank hold w/ Plate (45/25#) (if athlete comes out of plank hold before 50sec is up, the athlete completes 5 burpees, then returns to plank hold if time permits. Otherwise the athlete immediately goes into the 200m run after their burpees)
Then 5 RFT:
200m Run
20 Russian Twists w/ Plate (45/25#)
20 DU / 60 SU
100m Plate carry(25#)***
***1 plate gripped at edge, not hole, arm by side. Can switch hands at any point. If athlete sets plate down on carry, 10 air squats.

AP: Work on your pull ups!
6:00am CFLite Class
2 Rounds for total reps
Complete each movement as many reps as possible for 45sec, rest 15 sec between each movement
Score is total # of reps of all movements combined for the 2 rounds.

Goblet Squats (44/35#)
Sit Ups
HR Push Ups
Mountain Climbers

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