Thursday 21 November 2013

A. 5x2 clean (drop and go each rep). rest 2:00.
B. 30' handstand walk
     25 wall balls
     25 ghd sit ups
     30' handstand walk
     20 wall balls
     20 ghd sit ups
     30' handstand walk
     15 wall balls
     15 ghd sit ups
     30' handstand walk
     10 wall balls
     10 ghd sit ups
     30' handstand walk
      5 wall balls
      5 ghd sit ups
     30' handstand walk
C. rowing work
     5:00 @ 1000m pace + :20
    --2:00 rest--
     5:00 @ 1000m pace + :10
    --2:00 rest--
     5:00 @ 1000m pace + :20
    --2:00 rest--
     5:00 @ 1000m pace + :10
D. 3x12 GH raise, rest 1:00.
     3x8 roll to candlestick, rest 1:00.
E. 10:00 AD @ Z1