W10
Tuesday- August 12, 2014

30/30’s x 30-50 sets
30 sec Row
30 sec rest
30 sec DB Snatch Alternating, 55#
30 sec rest
30 sec Box Jumps, 30” Step down
30 sec rest
30 sec Wall Ball, 20#
30 sec rest
30 sec Air Dyne
30 sec rest
x 10 @ high aerobic effort

Completed.
130-140m on the row
9-10 on the snatch
9-11 on the box jumps
15 on the wall ball
9-11 on the AD.