Wed 12-10-14

A.
Every 90 seconds, for 15 minutes (10 sets):
Clean + Front Squat @ 90% of your 1-RM Clean

B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 30X1
Rest 45 seconds between legs, 90 seconds after the set
Single-Arm DB Row x 8 reps each arm @ 2111
Rest 90 seconds

C.
Every three minutes, for 24 minutes (8 sets) of:
Row 250/200 Meters
30 Double-Unders
15 Wall Ball Shots (30/20 lbs)
5 Dumbbell Burpee Box Step-Overs (55/35 lbs)

For this week, if you fail to complete a set in less than 3:00, finish the set and sit out the three-minute period that you bled over into. Note in comments how many sets you completed and your times in each of the sets. For example:
1 – 2:26
2 – 2:34
3 – 2:39
4 – 2:46
5 – 2:55
6 – 3:13
7 – skip
8 – 2:34

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