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120817 Friday

Warm Up: Stretch

2 Rounds 

10 Cal Assault bike

10 Wall Balls

10 Kb Swings

10 Push Ups 

Conditioning: 

With a running clock:

0:00-10:00min

Row 1000m, Max Clean & Jerks (135/95$

10:00-13:00min Rest 

13:00-20:00min

Run 800m, Max Power Snatches (115/80)

20:00-23:00min Rest

23:00-27:00min

Run 400m, Max Thrusters (95/65)