Wednesday 151007

Every minute, on the minute, for 30 minutes:
Minute 1 – 4 Burpees + 6 Pull-Ups
Minute 2 – 4 Burpees + 10 Push Press (95/65 lbs)
Minute 3 – 12 Lunges with Kettlebells (53/35 lbs KBs – Farmer’s Carry)

Competition:
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Freestanding Hold x 20-30 seconds (use assistance if needed)
Minute 2 – Roll to Candlestick x 10 reps
Minute 3 – PVC Overhead Stability Hold with bands and KB's x 30-45 seconds
B.
Every minute, on the minute, for 21 minutes:
Minute 1 – 4 Burpee Box Jump-Overs + 8 Chest-to-Bar Pull-Ups
Minute 2 – 5 Burpee Box Jump-Overs + 10 Push Press (115/75 lbs)
Minute 3 – 12 Alternating Reverse Lunges with Kettlebells (32/24 kg KBs – Farmer’s Carry)
When the clock hits 21:00, perform…
Three rounds for time of:
8 Chest-to-Bar Pull-Ups
9 Burpee Box Jump-Overs
10 Push Press (115/75 lbs)
12 Alternating Reverse Lunges with Kettlebells (32/24 kg KBs – Farmer’s Carry)