May 24, 2013 – Regionals Group 3

Workout of the Day
A.
Three sets, for speed & efficiency of individual movements, not the full set, of:
15′ Rope Climb x 2 reps
Double-Unders x 50 reps
Kipping Handstand Push-Ups x 10 reps
Toes to Bar x 10 reps

B.
Eight sets of:
Overhead Squat x 2 reps

Take the weight from the floor.

C.
Four sets for max reps of:
60 seconds of Burpee Muscle-Ups
60 seconds of Rest

Note reps achieved in each set.

Rest until fully recovered, and then…

D.
Three sets for times of:
Row 500 Meters
25 Thrusters (45 lbs)
15 Pull-Ups
Rest 3 minutes