W13
Tuesday-  August 2, 2014

MAP cyclical + Core/Scap Aerobic
Run 200m, rest 45 sec x 4
+
Row 500m @ 1:46/500m, rest 3 min x 8
+
15 min @ aerobic effort
3 Wall Walks
20 Steps Walking Lunges
30 sec Hollow Hold
3 TGU/arm, 35#’s
50 Double Unders

RESULTS: 
200m Runs
:33
:35
:35
:33
+
500m Rows. These were really difficult. Really battled on the last 5
1:42
1:44
1:45
1:43
1:44
1:44
1:44
1:44
+
2 rounds + wall walks