Thursday December 4th, 2014

Fitness and Performance

10 min amrap @80%:
Row 200m / Row 150m
4 strict TTB or 4 GHD sit-ups or 4 sit-ups
5 push ups
– SAME times per round

rest 5 min
10 min amrap @80%:
Waiter's walk 25m Left hand

Waiter's walk 25m Right hand
5 burpees to 6″overhead
25m walking lunge   --up and back in the gym
– SAME times per round

rest 5 min
10 min amrap @80%:
AD 15 / 10 cals
5 box jump step down
30 sec FLR