Wednesday 16/4/14

OFF-SEASON

Remember, this is a testing week! Please perform the workouts . . . AND RECORD YOUR RESULTS!

A.
For max reps/time of:
L-Sit x Max Hold
(Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the plates.)
Rest exactly 60 seconds
L-Sit x Max Hold
Rest exactly 60 seconds
60 seconds of Toes to Bar

B.
Two sets for max reps of:
60 seconds of Muscle-Ups
Rest exactly 60 seconds

C.
For time:
Row 1000 Meters
20 Shoulder to Overhead (62/42.5kg)
30 Squat Cleans (62/42.5kg)
40 Burpees Over the Barbell
(lateral jump over is fine, but must be two foot jump and two foot land)

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