"Fortune favors the brave."

 

Thursday, 20February2014 - Work For Today

 

:30 Seconds work / :30 Seconds Rest for 10 Minutes

Sprints on the Rower.  Shoot for at least 2000 Meters.

 

Then complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of 

Single Arm Inverted Ring Rows (Each Side)

Handstand Push-Ups

Pistols (Single Legged Squats – Each Side)

After rounds 10, 8, 6, 4, 2 Complete a 40ft Bear Walk Plate Flip

 

Lift 10,000lbs... 1 Rep per exercise per round. Add weight to every round possible.

1 Stiff Legged Deadlift

1 Power Clean

1 Barbell Bent Over Row

1 Flat Bench Press

Between rounds complete:

8 Helicopter Pull-Ups
8 Handstand Push-Ups

20 “V” Sit-Ups

Run 400 Meters

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