Tuesday, October 29, 2013

“The Early Birds”



Shoulder Press 

5 x 5, 70% for all sets

Alternate with:

Weighted Ring Pull Ups/Negative Ring Holds

5 x 3 , heavy as possible, pull to chest


(15 Min Cap)

3 RFT of:

90 Double Unders, 50 LBH

30 KBS 70/53

*Set up a bar with plates for LBH if not doing DU’s


-Each time you break on DU’s subtract 5 reps,

so if you break at 47 start back at 42.

-If you break on the KBS perform 5 Burpees.

Don’t forget to wear a costume on Thursday for Halloween!!!