11.07.13

Fitness
@ 80% of MPE
AMRAP in 4:00
7 squat jumps
9 burpees (no jump)
run 100 meters
rest 2:00
AMRAP in 4:00
5 pull-ups
7  box jumps  @ 24/20 (step-down)
9 HTF SUs butterfly
rest 2:00
AMRAP in 4:00
row 500 meters
+
w/time remaining
5 KBSDHPs @ 70/55
5 toes-to-bar
rest 2:00
AMRAP in 4:00
double under practice

Performance
@ 80% of MPE
AMRAP in 4:00
7 OHSQs @ 65/45
9 burpees (no jump)
run 100 meters
rest 2:00
AMRAP in 4:00
7 pull-ups
9  box jumps  @ 24/20 (step-down)
11 HTF SUs (butterfly)
rest 2:00
AMRAP in 4:00
row 500 meters
+
w/time remaining
5 KBSDHPs @ 70/55
7 toes-to-bar
rest 2:00
AMRAP in 4:00
30 double unders
15 wall ball shots @ 20/14