Wednesday 06Nov13

Fitness

A. Push Jerk (Split) 7×1 (complete in 15 minutes)

B. 5 Rounds:

15 Wall Ball Shots (20/14)

10 Burpees

*new round every 4th minute

C. 15-20 Plank walk outs

Performance

A. Push Jerk (Split) 7×1 (complete in 15 minutes)

B. 4 Rounds:

12 Thrusters (115/80)

15 Burpees

Rest 5 Minutes

C. 2×90 sec plank hold

2×45 secs each side (R&L)