11-27-13

Fitness:

1000m row @ 90%

rest 5 min x 4

+

1 min “plank” on elbows

1 min FLR

35 sec hollow hold

14 pushups @ 3010

x 4

Competition:

12 min MAP @ 90%

15 Wallball 20/14

8 Box Jump Over 24/20

400m run

rest 5 min

12 min MAP @ 90%

12 KBS 70/53

8 Burpee

20 DU

rest 5 min

12 min MAP @ 90%

15 Wallball 20/14

8 Box Jump Over 24/20

run 400m