4/30/13

2 Rounds not for time of:
3-8 Strict HSPU (utilize deficit if needed)
8,8

6-8 GH Raises (back extension + leg curl)
6, 6

20-30 UB Double Unders (start over if you don't make 20)
28, 30

+
A1. RDL - 5 x 6-8 @ 20x1; rest 45sec
225 for all, sets of 8 UB

A2. Weighted Bar Dips - 5 x 6-8 @ 20x1; rest 45sec
53 for all sets, sets of 8 UB

B1. Good Morning - 4 x 5-7 @ 21x1; rest 30sec
95# 4x7 UB

B2. Single Arm DB Push-Press - 4 x 5-7 each arm; rest 10sec b/t arms; 30sec b/t sets
60# 4x7 UB

+
In 10min complete as much of the following as comfortable, this is Z1 mixed work NOT a hard metcon. THIS WORK CAN BE BROKEN UP AND COMPLETED IN ANY ORDER. DO NOT PLAN ON FINISHING, THAT IS NOT THE GOAL!
10 Rope Climbs
20 Muscle-ups
30 TGU @ 35-53
30 DB/KB Snatches 35-70
120m DB/KB 1arm OH Walking Lunge
45m HS Walking
200 Double-unders

3 rope climbs
9 TGU each arm 35#
2 MU
Lots of handstand walk

+
Rest 3min
+
10 Rounds of:
30sec Run @ 85%
30sec Run @ 50%
Kyles route behind lowes to back steps and beyond to second to last door on left by street
+
Rest 3min
+
Z1 airdyne 10 min