Go fast for 7 minutes

Want a better score on 13.4??? Hook grip will do it

Friday 3/29/13

Every min on the min for 7 min

Snatch+overhead squat (135/95) w/ 5 second pause a rock bottom of overhead squat

In teams of 2 for total reps:
3 Min max reps toes through rings

5 Min AMRAP:
40 Overhead walking lunges (45/25)
30 Parallette pushups
20 KB taters (53/35)

3 min max reps muscle ups

5 min amrap:
40 second L sit hold
30 Kb swings (53/35)
20 See the light situps (45/25)

3 min max reps toes through rings to muscle up

When the box says “protein” shoppers say ill take it

Tips and advise for 13.4

As usual sign up for your heats this weekend. CLICK HERE TO SIGN UP

Here it is 13.4 check it out!

http://youtu.be/OLn2NPXBmpg