8-29-13

Fitness:

3 sets not for time

7-10 T2B “Kipping”

10 pushups @ 3010

10 BB Row

+

10 min AMRAP @ 80%

7 Thrusters #75/45

10 Box Jump Overs

20 DU’s/ 40 singles

rest 4 min

10 min AMRAP @ 80%

200m run

15 KBS

10 abmat

Competition:

1000m row @ 80%

rest 6 min x 3

+

Work on a skill of your choice

or if you missed something this week please make it up.