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Congrates to all the finalists in the NYC FITTEST 2013

Monday

Level 2

Strength: EMOM 10: (do 5 of each, alternating movements from station 1 to station 2)

6 Power Clean & Power Jerk (that's Grace style) - sub to 6 heavy front squats if needed
Double Unders (Advanced: 30, Int 20,  Beg, 50 jump rope passes)

WOD: 3 sets, rest 3 min after each set
Row 350m

AMRAP (Ring Dips/Regular Push Ups)

* Score is total time & total Push Ups or Dips completed

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Level 1

Pre-Skill: 1 Min Jump Rope, Rest 1 min 2 x (single or double unders )

Skill Builder: Push Press: Sets of 6-8 Reps

WOD: 4 sets: 1 Min Per Station: rest 1 min after all the stations are complete
1. Row (cal)
2. Jump Rope Passes
3. Hand Release Push Ups

Post time, load or total rounds completed to comments.