May 5, 2012 – Competition (May 18)

Workout of the Day
A.
Every minute, on the minute, for 8 minutes:
20 Double-Unders

B.
Three rounds for time of:
10 Dumbbell Snatches (100/70 lbs)
Sprint 50 Meters Out
Sprint 50 Meters Back

Rest until fully recovered, or 3+ hours if possible, and then . . .

C.
For time:
50 Back Squats (135/95 lbs)
40 Pull-Ups
20 Shoulder to Overhead (135/95 lbs)
Run 400 Meters
30 Pull-Ups
20 Shoulder to Overhead (85/65 lbs)
Run 400 Meters
10 Pull-Ups
20 Shoulder to Overhead (65/45 lbs)