Wednesday, December 5th, 2012

Wednesday, December 5th, 2012

MAP High Percentage(4 minutes on/4 minutes off x 4 reps x 2 sets)
4 Minutes of the following:
5 Chin Over Bar Pull Ups
10 Step Down Box Jumps @ 30 inches(Male)/24 inches(Female)
5 Hang Power Cleans @ 115 lbs/75 lbs
Rest 4 Minutes
4 Minutes of the following:
25 Double Unders
20 DB Walking Lunges @ 30 lbs(Male)/15 lbs(Female)
5 Hang Power Snatch @ 95 lbs/55 lbs
Rest 4 Minutes
4 Minutes of the following:
15 DB Push Press @ 30 lbs(Male)/15 lbs(Female)
5 Toes to Bar
15 Deadlifts @ 115 lbs/95 lbs
Rest 4 Minutes
4 Minutes of the following:
Row 150 Meters
7 Burpees
Rest 10 Minutes
Repeat Sequence.