Wednesday 16April14

Fitness

A. Every 4 minutes x6 (Offset group begins at (2,6,10,14,18,22):

Run 200m

4 Cals AB

40 Dus/100 singles

*goal is to have 1-2 minutes of rest.

*Groups will be no larger than 5.

Performance

A. 2 RoundsFor Time:

Run 800m

Row 1000m

100 DUs

*24 min cap

Pull Up Progression

A. 1, rest 10, 2, rest 20, 3, rest 30…once you fail, rest 2 mins and then complete a MAX effort set.

B. Max Effort Set of Push Ups x2, rest 3 mins.  Use an Ab Mat for accountability