W12
Tuesday- August 26, 2014

MAP cyclical + Core/Scap Aerobic
Run 200m, rest 45 sec x 4
+
Row 500m @ 1:52/500m, rest 3 min x 8
+
10 min @ aerobic effort
50m OH Carry, 135#’s
50m Bear Crawl
2 TGU/arm, 53#
3 x 10 sec L-sit Hang from Bar

RESULTS: 

200m Runs - :28, :30, :30, :30
+
500m Rows
1) 1:47.6, 
2) 1:50
3) 1:48
4) 1:49.5
5) 1:50.5
6) 1:57.8
7) 1:47.5
8) 1:46.2
+
1 Round + Carry+Bear Crawl+TGU