Saturday July 19th, 2014

Fitness:

With a continuous running clock, perform the following:

*do your best to complete this in the time frames*

0:00 – 1000 Meter Row
5:00 – 50 Burpees
10:00 – 30 Strict Pull-Ups or Ring rows
15:00 – 50 Wall Ball Shots
20:00 – 30 Box Jump --step down
25:00 – 800 Meter Run

Performance:


For time
Row 1k 80% effort

rest 1min

90% effort

Run 400m
30 wall balls to 11 ft/ 10 ft.  --- Eyeball the 11ft.
30 DB walk lunges 55/30#/hand
30 box jumps step down 24/18″
30 T2B
60 DU

rest 3mins

Row 1k same time as above

Score is total time to complete entire piece, with penalty for different row times. Penalty for row times is difference in rows gets added to your total time.