W6
Saturday- July 7, 2014

Longer MAP 10/5 x 4-6 sets (include runs)
10 min @ 80%
Run 200m
7 Toes to Bar
10 Dead Lifts, 115#
rest 5 min
10 min @ 80%
25 Unbroken Double Unders x 3
7 HSPU’s (can kip)
7 Russian KB Swings, 88#
rest 5 min
10 min @ 80%
Row 200m
7 Burpees Over Rower
7 Ring Rows, feet elevated
rest 5 min
10 min @ 80%
Air Dyne 15 Cal
15 Thrusters, 65#

RESULTS:
7
6
4+170m

4+6 cal