Wednesday August 7th, 2013

A.
In 5 minutes, complete the following:
Run 600 meters-----scale to 400m if running is big weakness.
Row as many meters as possible

Rest exactly 5 minutes, and then . . .

B.
Complete as many rounds and reps as possible in 5 minutes of:
5 Pull-Ups ---sub ring rows.
15 Air Squats

Rest exactly 5 minutes, and then . . .

C.
In 5 minutes, complete the following:
Run 600 Meters-----scale to 400m if running is big weakness
Row as many meters as possible.

Rest exactly 5 minutes, and then …

D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Hand-Release Push-Ups
10 Box Jumps (24"/18")

Score is total reps in B and D plus a rep for every 10m rowed in A and C.