Wednesday 17July13
Fitness
A. 15 Mins Skill Work
B. 3 Rounds:
20 Air Squats
10 DUs/40 Sings
10 Lateral Jumps (2-ct)
Rest 3 Mins
Performance
A. Skill Work for 15 Mins
B. 5 Min AMRAP (80%)
100m Sprint
15 wall Balls
Rest 3 Mins
5 Min AMRAP (80%)
7 Hang Squat Snatch (75/55)
20 DUs/40 Sings
Rest 3 Mins
5 Min AMRAP (Max Effort)
5 Lateral Box Jumps (24/20)
10 Push Ups
15 KB Swings (24/16)