11162012

 

Fitness:

Deadlift: 3 (70%), 3 (75%), 3 (80%), 2, 2, 2 (85-90%), 1, 1, 1 (90-100%)

3 rounds for time:

5 Modified Pistol Squats

7 Pike Push Ups

400 m Run

Performance:

Deadlift: 3 (70%), 3 (75%), 3 (80%), 2, 2, 2 (85-90%), 1, 1, 1 (90-100%)

3 rounds for time:

10 Modified Pistol Squats each leg

7 Pike Push Ups

600m Run

Competition:

Deadlift: 3 (70%), 3 (75%), 3 (80%), 2, 2, 2 (85-90%), 1, 1, 1 (90-100%)

5 rounds for time:

10 Pistol Squats each leg

10 HSPU

800 m Run