Full recap of this weekend’s regionals events COMING SOON! Congratulate Kate and Shanna for their outstanding performance at the 2013 Mid Atlantic Regionals.
AMRAC in 12 min with 6-10:
DB waiters squat
Bear crawl 100ft,
DB single arm OH walking lunge ( switch arms after 5 steps)
NTE 3 rounds.
Complete 4 sets of:
A1 Option #1. Pistols 4-6/leg (add load as able)
A1 Option #2. DB Russian Box step-up 8-12/leg
A2. Shoulder Press x 5-8
A3. Row 20 seconds for max watts
AMRAP in 10 minutes
20 KBS (NTE 62/44lbs)
15 Plank burpees
10 Box jumps (NTE 30/24″)
Post best Pistol/DBRBSU, SPx5+, Highest watts and total completed reps with KB load & box height. (45 possible reps per round)