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