12/15/13

A.M.

1 min Row

1 min Jump Rope

1 min Air Dyne

1 min Sit Ups

1 min Run

1 min Bear Crawl

x 7

Pm
8 min @ high effort
2 Bear Complex, 225lbs
20 sec L-Sit Hold on P's
5 Strict CTB Pull Ups
- 4 rounds + 2 bear complex
rest 4 min
8 min @ high effort
2 x (1 Power Snatch + 2 OHS), 185lbs
3 Legless Rope Climbs
-5 rounds
rest 4 min
8 min @ high effort
50 Double Unders
20m HS Walk
20m Sled Push Heavy Load
- 4 rounds
rest 4 min
8 min @ high effort
Row 200m
10 GH Sit Ups
10 Toes to Bar
- 5 rounds