22Jun12: Friday options options options

To maintain Eff'n ELITE status.  You can choose any of the two following WODs for today:


SEALFIT:

8RFT-
8 pull up
16 HR Push ups (that's hand release if you are new)
24 unanchored sit ups
Run 1 lap.  

On round two, run two laps........

OR

OUTLAW

BB Gymnastics
7X2 Split Jerk off Blocks – heavy but not maximal, rest 60-90 sec.

Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to dropped on the blocks after each rep.

Strength
1a) 10X2 Deadlifts @ 70% 1RMrest 60 sec.
1b) 5X5 Seated DB Shoulder Press – heaviest possible (all sets), rest 2+ minutes

Notes: These should be performed between every other set of Deadlifts.

Conditioning
12 minute AMRAP of:
15 KBS 32/24kg
50 Mountain climbers
15 Wall Balls 20/14#
50  Mountain Climbers


We start tapering next week for the competitors.....