11/22/2013 Row, DU, HSPU, KBS, WB, Run, HPS, Lunge Workout
10min 80-90% effort
Row 200m
25 DU unbroken
7 HSPU
SCORE: 4 + 200m row
rest walk 5mins
10mins 80-90% effort
5 KB snatch right 2/1.5pd
5 KB snatch left 2/1.5pd
8 wall balls 20/14# 10'target
5 strict chin ups
SCORE: 5 + 8 Wall Balls
rest walk 5mins
10mins 80-90% effort
Run 200m
10 HPS 115/75#
10 walking lunge
SCORE: N/A
Notes:
- proper aer wamup
- work on pacing through the 10min efforts keeping them sustainable
- stay aware of breathing and muscle fatigue and when it occurs in the 10mins
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