"THREE and ONE" for 3/1/2013

WARM-UP:
*Active Stretch

-then:

*400m Row

*@ Every 100m: 4 x Inchworm-Burpee-Lateral Hop over rower

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Pattern: (alt. strength and met con pairings)

3 Rounds -

3 Min. ON/ 1 Min. OFF -

*3 x Ex. A

*1 x Ex. B

3 Rounds (11 min.) -

3 Min. ON/ 1 min. OFF -

*3 x Star Jump

*1 x Burpee

(YOUR SCORE: total # of Burpees over all 3 rounds)

3 Rounds (11 min.) -

3 Min. ON/ 1 min. OFF -

*3 x Romanian Deadlift (85/65)(Rx+: 95/75)

*1 x Hang Power Clean and Press (85/65)(Rx+: 95/75)

(YOUR SCORE: total # of Clean and Press over all 3 rounds)

3 Rounds (11 min.) -

3 Min. ON/ 1 min. OFF -

*3 x Bear Complex (85/65)(Rx+: 95/75)

*100m Row

(YOUR SCORE: total # of Bear Complex over all 3 rounds)

3 Rounds (11 min.) -

3 Min. ON/ 1 min. OFF -

*3 x Sumo Deadlift High Pull (75/55)(Rx+: 85/65)

*1 x Deck Squat + Lateral Bar Hop (R and L = 1 rep (2 total deck squats))

(YOUR SCORE: total # of SDLHP over all 3 rounds)