141122

Saturday- A.M. Run fasted P.M. Low volume MAP 12/5’s
A.M.
Run 800m, rest 3 min x 6 **consistent times

3:23, 3:28, 3:27,

3:25, 3:25, 3:24

P.M. 
12 min @ 80%
Row 250m
10 Wall Ball, 30#
25 Heavy Jump Rope Double Unders

5+253

rest 5 min
12 min @ 80%
Air Bike 15 Cal
15 Power Snatch, 75#
10 GH Sit Ups

4+10

rest 5 min
12 min @ 80%
7 CTB Pull Ups
7 HSPU’s
14 KB Swings, 70#
21 Box Jump Overs, 20"

5+16