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)