Tuesday 18March14
Here is a link to the survey. Please take 7-10 minutes to fill this out. We want your feedback, so please take this seriously. Thanks in advance!
http://goo.gl/L3OWvL
Fitness
A1. Power Clean 3.3.2.2.1.1, rest 60
A2. Push Ups 6×10-15, rest 60 secs (perfect ROM)
B. Every 4th Minute x 5
Row 250m
20 DUs
20 Air Squats
20 DUs
C. 2 x 30 sec side plank holds (2 each side)
Performance
A1. Hang Power Clean 4×2, rest 60
A2. DB Push Press 4×5-6/arm, rest 90
B. 15 Min AMRAP (90%)
10 Cals AB
25 Pull Ups
25 Wall Ball Shots (20/14)
C. 2×90 sec plank holds