Training August 8th, 2012

Level 1
20 minute amrap
100 meter run
10 ring rows
10 plank hold shoulder taps  (http://www.youtube.com/watch?v=kNCAIEN5Id8)

Level 2

4 rounds for total time
200 meter run
15 wall balls, 20/14#
15 push press @ 95/65#
15 wall balls, 20/14#
200 meter run

rest 2 minutes between rounds 

*you must hold the final rep of  the push press for 30 sec. OH before moving on