Saturday 14/12/13 – Competition

Workout of the Day
Two sets of:
L-Sit x Max Hold
Rest exactly 2 minutes
(Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the plates.)

Two sets of:
Muscle-Ups x Max Unbroken Reps
Rest exactly 60 seconds

“Ten Minute Capacity Test”
For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squats for Females)
(the barbell may begin from a rack during this portion of the test)
Rest 60 seconds
1 Minute of 62/42.5 kg. Shoulder to Overhead
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

Please post scores as follows:
Row Cals =
Pull-Ups =
Squats =

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