W1

Tuesday- November 4, 2014

A.M. Fasted Run P.M. MAP Varied Mixed
A.M. 
20 min easy run out of bed fasted (DOING THIS ON WEDNESDAY)

P.M. 
5 sets @ high effort
Row 500m
30 KB Swings, 53#
20 Box Jump Overs, 24”
15 Burpees to 6” target
10ft HS Walk
rest 1:1, mix order each time

RESULTS:

PM

1.
Row
KBS
BxJ
Burpee
HSW
5:42

2.
HSW
Burpee
BxJ
KBS
Row
5:33

3. 
Burpee
KBS
Row
HSW
BxJ
5:43

4. 
BxJ
Row
KBS
HSW
Burpee
5:33

5.
KBS
BxJ
HSW
Row
Burpee
5:10