Friday 4.4.14

Essentials:
A.
Row 500 Meters @ 70-75%
Row 250 Meters @ 90-95%
Row 250 Meters @ 70-75%
Row 250 Meters @ 90-95%
Row 500 Meters @ 70-75%
and then….
6 DB Thrusters
6 Ring Pull
4 DB Thrusters
4 Ring Pull
2 DB Thrusters
2 Ring Pull

B.
Fran
21-15-9
DB Thrusters
Ring Pulls

Fitness:
A.
Row 500 Meters @ 70-75%
Row 250 Meters @ 90-95%
Row 250 Meters @ 70-75%
Row 250 Meters @ 90-95%
Row 500 Meters @ 70-75%
and then….
6 Thrusters (95/65 lbs)
6 Pull Ups
4 Thrusters (95/65 lbs)
4 Pull Ups
2 Thrusters (95/65 lbs)
2 Pull Ups

B.
Fran
21-15-9
Thrusters (95/65 lbs)
Pull Ups

Performance:
A.
Row 500 Meters @ 70-75%
Row 250 Meters @ 90-95%
Row 250 Meters @ 70-75%
Row 250 Meters @ 90-95%
Row 500 Meters @ 70-75%

B.
AMRAP 10min
Stone to Shoulder x 10 reps
Stone Carry x 50 meters
Farmers Carry x 50 meters (70/55 lbs each hand)
*Stone weight is up to your ability with a stone*
+
Competitor Session 2:
A.
Ten Sets For Time:
Chest to Bar Pull ups x 5 reps
You have to come off the bar after every 5 reps and the reps don’t count if not performed in 5’s.

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