Friday, 23 May 14

Friday, 23 May 14

CAPACITY1:
Row: 2×500 m :2 min rest @ 2-4 sec faster than 1 K pace

GYMNASTIC BENCHMARK:
2 min pushups, military style (touch a weight plate w the chest, NO hand release)

CAPACITY2:
1 Min AMRAP
KB Swings (28/20)
rest 1 Min
2 Min AMRAP
Thrusters (38/28)
rest 1 Min
3 Min AMRAP
5 Push Press (38/48)
15 Air squats
rest 1 Min
4 Min AMRAP
5 Burpees
5 Hang power cleans (38/28)



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