10-8-13

Fitness:

EMOM for 14 min

E- 14 KBS

O- 50m shuttle run

rest 5 mins

Teams of 2; EMOM 14 min

E- 10 Burpee Over partner

O- FLR

Competition:

25 min AMRAP @ 80%

1000m row

1 rope climb 15″

10 OHS 95/65

400m run

**Stay aerobic . If you start out too fast you are going to have a bad day.