9-16-14

Fitness:

A. Back Squat 10, 10, 8, 8, 8 rest 2-3 min
+
200m run
15/20 Wallball
8/12 Hand Release Pushup
Females rest 1:30; Males rest 2:00 x 4

The rower will be reserved for the competition group. If all the rowers are taken fitness may sub 1 sled push for the run.

Competition:

A. Back Squat 3-4 x 5 @ 21×1 rest 2-3 min
B. Thruster “from the floor” 4-4-4-4 rest 2 min
+
In 25 min complete
5K on the rower, with remaining time complete as many burpees as possible