10-16-13

Fitness:

5 sets of

30 sec Hollow Hold

30 sec L-Hold

90 sec FLR on Floor

+

3 rounds for time

20 KBS

20 Wallball

Competition:

A. Clean-work to a tough single in 15 min

B1. GHD Situp 7-10 x 3

B2. Wall Walk x 3 x 3 rest as needed

D1. Shuttle Sprint Foul Pole x 6 -approx 50m

D2. Sled x 6 rest as needed