“You will be blessed when you come in and blessed when you go out.” Deuteronomy 28:6 (NIV)

Forging Elite Fitness

11/7/12

Super User on Tuesday, November 06 2012, 09:00 PM
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*This is one continuous effort broken into 12 minute cycles which begins with a 800M run for time (36 min of total work time).

12 minutes to:
Run 800m – for time.
With the remainder of the 12 minutes:
Establish a 3RM Power Clean.

12 minutes to:
Run 800m – for time.
With the remainder of the 12 minutes:
3 attempts, for total reps, of UB Ring Dips.
Notes: Each attempt starts with full lockout over the rings, and finishes when the athlete drops off the rings. Score is the total of the 3 attempts.

12 minutes to:
Run 800m – for time.
With the remainder of the 12 minutes:
Establish a 1RM Push Press.
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